Tuesday 071718

CrossFit Brunswick – CrossFit

-WELCOME to all our new athletes that are beginning their 21-Day Challenge tonight!!

-This week is Free Friday! Bring a friend to any class this Friday for free! CFB Social following our 6:15 class (and a showing of CrossFit’s The Redeemed& The Dominant!!)

-REMINDER: In an effort to get us closer to our Big Ass Fan, we will be putting the proceeds from ALL WATER SALES into the Big Ass Fan Fund this month!


Shout out to all those athletes trying out and CONQUERING new movements! Heidi has been successfully landing these 20″ jumps in wods and we all know how box jumps can be! #strategizetoconquer #defeatyourfears #boxjumps #heyheidi #cfb

Warm-up

15min for Warm-up, Mobility, & Instruction

2 Rounds w/ Partner

40sec MB Hot Potato

20sec REST

40sec MB Clean & Shoot (for Height)

20sec REST

Then, Mobility

Banded Shoulder/Tricep Stretch, 1min/side

Bow & Arrow Stretch, 1min/side

Then, 5 reps each w/empty barbell

Hang Power Clean

Elbow Rotations

Good Mornings

Shoulder Press

Review & Warm-up Shoulder Press to ~55%1RM

Strength

Shoulder Press (10-10-10-8-8-8-6-6-6)

-20min Cap, ~2min set.

10 @ 55%

10 @ 60%

10 @ 65%

8 @ 60%

8 @ 65%

8 @ 70%

6 @ 65%

6 @ 70%

6 @ 75%

-From the Floor.

-If unable to complete a set at the given weight, FINISH the set with Push Presses and decrease weight on the next set.

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP:

3 Burpee Chest-to-Bar Pull-ups (+ 3 Bar MU)

6 Hang Cleans 75/55 (+115/80)

9 Toes-to-bar

12 Shoulder-to-OH 75/55 (+115/80)

Extra Credit

Strength/Accessory: 5 x 8-10 at DB Renegade Rows

Skill/Conditioning: 1mile Run, for time.

Mobility: Foam Roll/Bar Smash Lats

Monday 071618


CrossFit Brunswick – Intro

Skill Work

Introduction:

Air Squat

Push-ups

AbMat Sit-up

Ring Row/Pull-ups

Metcon

“My First Benchmark” (Time)

For Time, 15min Cap:

40 Air Squats

30 AMSU

20 Push-ups

10 Ring Rows (+Pull-ups)

200m Run

Monday 071618

CrossFit Brunswick – CrossFit

-WELCOME to all our new athletes that are beginning their 21-Day Challenge tonight!!

-This week is Free Friday! Bring a friend to any class this Friday for free! CFB Social following our 6:15 class (and a showing of CrossFit’s The Redeemed& The Dominant!!)

-REMINDER: In an effort to get us closer to our Big Ass Fan, we will be putting the proceeds from ALL WATER SALES into the Big Ass Fan Fund this month!


It’s Monday- meet me at the bar! If you fell off of the health/fitness bus this weekend, get in a good barbell strength with us today and keep moving forward. #changethefuture #starttoday #heavydeadlifts #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

3 Rounds

20sec KBS

10sec REST

20sec Goblet Squats

10sec Rest

20sec 1-arm KB Deadlift (right)

10esc Rest

20sec 1-arm KB Deadlift (left)

10sec Rest

Then, Mobility

Coach’s Choice Lower back, Glutes, & Hamstrings, 4min

Review & Warm-up Deadlift to 70%

Strength

Deadlift (3 x 5-3-1)

-20min Cap, resting ~2min per set.

5 @ 70%

3 @ 75%

1 @ 80%

5 @ 75%

3 @ 80%

1 @ 85%

5 @ 80%

3 @ 85%

1 @ 90%

-Sets of 5 & 3 are Touch-and-Go.

-Do 3-5 Toes-to-Bar after each set, focusing on stringing multiple reps in a row.

Metcon

Metcon (Time)

5 Rounds for Time, 15min Cap:

200m Run

10 KBS, 53/35

10 Goblet Squats, 53/35

Extra Credit

Strength/Accessory: 5 x 25 GHD Sit-ups

Skill/Conditioning: 10min EMOM, 3-5 T2B

Mobility: Banded Spinal Mobilization

Sunday 071518

CrossFit Brunswick – CrossFit

-PARTNERWOD SUNDAY!!

-July’s Free Friday & Social will be Friday July 20th.

-REMINDER: In an effort to get us closer to our Big Ass Fan, we will be putting the proceeds from ALL WATER SALES into the Big Ass Fan Fund this month!


It’s Partner Wod SUNDAY! Grab yourself a partner and enjoy a fun recovery workout! Don’t forget open gym starts at 12 and class is at 1pm! #SundayFunday #recoverwithfriends #partnerwod #crossfitbrunswick

Warm-up

15min for WOD Explanation & Athlete’s Choice Warm-up

Metcon

Metcon (3 Rounds for reps)

Three 8min Rounds for AMRAP:

0:00-8:00

8 Front Squats 155/105 (+185/125)

8 Pull-Ups (+C2B)

8:00-12:00 REST

12:00-20:00

8 Bar-Facing Burpees

8 Shoulder-to-OH 115/80 (+155/105)

20:00-24:00 REST

24:00-32:00

8 Thrusters 75/55 (+115/80)

8 Toes-to-Bar

-Partners will swap every full round.

Saturday 071418

CrossFit Brunswick – CrossFit


#herowodsaturday #honorthyheros # honorthefallen #RIP #19

Warm-up

15min for WOD Explanation & Athlete’s Choice Warm-up

Metcon

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run