Friday 111618

CrossFit Brunswick – CrossFit

No Social TONIGHT! We are gearing up to have an awesome Christmas party here a the box DECEMBER 14th!
Free Friday will still be on going so bring a friend!


Friday feels are all over their faces! Must’ve been before the WOD….. #itsFriyay #fridayfeels #endorphingrin #crossfitbrunswick

Warm-up

5 Minutes Wallball Hot Potato

10 Minutes:

200 Meter Row

10 Banded Goodmornings

5 Strict PU

10 DU

WOD Prep

10 Minutes to Warmup to DL weight

Metcon

Bradshaw (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225 #

12 Pull-ups

24 Double-unders
In honor of U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, Washington, died in Kheyl, Afghanistan, on June 25th, 2009
To learn more about Bradshaw click here
-35min Cap

Extra Credit

Thursday 111518

CrossFit Brunswick – CrossFit


“Strength and growth come only through continuous effort and struggle.” –Napoleon Hill #strengthtakeswork #struggleisreal #heyshanice #itsalmostfriday #crossfitbrunswick

Warm-up

10 Minute Core Circuit

Gymnastics

We will spend 15 Minutes working on HSPU technique and progressions

Cool Down

Spend 10 Minutes on either the AB or Rower

Metcon (Time)

Partner WERK

25 Min Time Cap

100 Burpees For Time**

** EMOM in the following order:

Minute 1: 2 rope climbs, burpees in remaining time

Minute 2: 20 AMSU, burpees in remaining time

Minute 3: 30 DU, burpees in remaining time

Repeat until 100 burpees are completed

Only one partner working at a time

RX+ legless rope climbs, t2b, unbroken DU

Wednesday 111418

CrossFit Brunswick – CrossFit


WCW going out to these two ladies– Alex and Rachael–leading the pack with wall ball in tow! #wcw #officiallynotnewbiesanymore #hardworkpaysoff #crossfitbrunswick

Warm-up

15 Minutes for

Burgener Warmup & Mobility

Strength

Snatch (Build to a 3RM)

-20min Cap

-Starting at at least 50%1RM, build towards a heavy set of 3 reps.

-These DO NOT have to be touch-and-go! Feel free to drop the barbell to the floor in between reps. However, there should not be any significant rest between reps. All three reps should be completed within ~60sec.

Metcon

Metcon (AMRAP – Rounds and Reps)

9min AMRAP:

3 Bar-Over Burpees

3 Ground-to-Overhead

6 Bar-Over Burpees

6 Ground-to-Overhead

9 Bar-Over Burpeesl

9 Ground-to-Overhead

12 Bar-Over Burpees

12 Ground-to-Overhead

and so on….

Rx:115/80 Rx+:155/105

Extra Credit

100 Burpees for time

Tuesday 111318

CrossFit Brunswick – CrossFit


Just. Keep. GOING. It may be tough to do in the moment, but you’ll thank yourself when it’s over. #keepgoing #movementislife #functionalfitness #stayhealthy #crossfitbrunswick

Warm-up

Run 400 Meters

Then, 45/35

10 deadlifts

10 hang power cleans

10 elbow rotations

10 back squats

10 front squats

10 alternating lunges

Strength

Front Rack Lunge (5 x 8)

-1set of 8alt reps every 3min for 15min (5sets)

-Build to a heavy set of 8.

-FROM THE FLOOR!

WOD Prep

10 Minutes targeted Hip Mobility

Metcon

Metcon (Time)

Three Rounds For Time, 15min Cap:

400m Run

10 Front Squats 135/95 (+185/125) *

*200m penalty run from breaking up the front squats

Extra Credit

100 Burpees for time

Monday 111218

CrossFit Brunswick – CrossFit


“Progress is impossible without change, and those who cannot change their minds cannot change anything.” -George Bernard Shaw #choosetomakeprogress #letchangehappen #growstronger #crossfitbrunswick

Warm-up

In 20 Minutes:

10 Rounds

100 Meter Row

5 HRPU

3 Burpees

Athletes Choice shoulder mobility in remaining time

Strength

Bench Press (10 x 3)

-3reps every 2min for 10min (5 warm-up sets) followed by 3reps every 3min for 15min (5 working sets)

-For sets 1-5, start ~50% 1RM and build to ~75%1RM

-For sets 6-10, all sets should be at 80% or above.

-Superset with 3-5 HEAVY KBS (Russian style) between sets.

Metcon

Metcon (2 Rounds for reps)

Two 3min Rounds for Reps:

0:00-3:00

300m Row

ME HR Push-ups

6:00-6:00 REST

6:00-9:00

300m Row

ME Alt DB Snatches 55/35

Extra Credit