Monday 052217

CrossFit Brunswick – CrossFit

Box News: We will be CLOSED this Sunday!

On Monday the 29th we will be open at 9am ONLY for Memorial Day ‘Murph’.

If you are interested in signing up for the Murph Challenge, head here for more info. https://themurphchallenge.com/


Athlete-Coaches Jacob & Joshua #teamtwinningandwinning

Warm-up

30min for Warm-up & WOD Prep:

9min EMOM

60 sec of Double/Single under Practice

60 sec of 1 Hang Power Clean + Front Squat + Push Jerk

60 sec of Mobility: Ankles & Shoulders

WOD Prep

5 Sets of:

10 Double-Unders

3 Power Cleans

2 Front Squats

1 Push Jerk

-Rest as needed , building as heavy as desired across 5 sets.

Push Jerk (5 x 1 )

Build as heavy as desired.

Metcon

Metcon (Time)

3 Rounds for Time, 20min Cap:

10 Power Cleans 95/65 (+135/95)

10 Front Squats 95/65 (+135/95)

10 Shoulder-to-OH 95/65 (+135/95)

50 Double-unders

Extra Credit

Conditioning: 1 x 400m Sprint (walk to the 800m mark and sprint back)

Core: 50+50 GHD Sit-ups/hip ext

Strength/Skill: 5 x 10 Alt DB Snatch

Sunday 052117

CrossFit Brunswick – CrossFit

Box News: We will be CLOSED next Sunday!

On Monday the 29th we will be open at 9am ONLY for Memorial Day ‘Murph’.

If you are interested in signing up for the Murph Challenge, head here for more info. https://themurphchallenge.com/


Beastmode Ben

Warm-up

10min for Workout Explanation & Athlete’s Choice Warm-up

Metcon

PartnerWOD Sunday!

Metcon (Time)

For Time:

120 Double-unders

60 Cal Row

60 AMSU

90 Double-unders

45 Cal Row

45 AMSU

60 Double-unders

30 Cal Row

30 AMSU

30 Double-unders

15 Cal Row

15 AMSU

-One athlete working at a time, swapping every 60 seconds. Athletes will start their minute of work with 3 burpees.

Saturday 052017

CrossFit Brunswick – CrossFit

Box News: Memorial Day Murph is coming up on the 29th.


#heroWOD

Warm-up

15min WOD Explanation and

Athlete’s Choice Warm-up

Spend at least 5min working on the SDHP movement prior to the WOD!

Metcon

Victoria (Time)

5 Rounds for Time:

10 Thrusters, 95/65 (+135/95)

14 Box Jumps, 24/20 (+30/24)

12 SDHP, 95/65 (+135/95)

12 Burpees

27 KBS 53/35 (+70/53)

-Victoria Soto was one of the teachers killed while attempting to shield her students in the Sandy Hook Elementary shooting on December 14, 2012, in Newtown, Connecticut. Victoria had been a teacher for 5 years; she was 27 years old and she was a CrossFitter.

Friday 051917

CrossFit Brunswick – CrossFit

Box News: Today is FREE FRIDAY! Bring a friend by to any class for free.CFB Social to follow the 6:15 class.

Memorial Day Murph coming up on the 29th.


Group pic from one of our first CFB Socials!

Warm-up

25min for Warm-up & WODPrep

Partner Game: “Snatch”

Followed by Coaches choice Mobility

WOD Prep

Spend 15min on

Head/Hand Stands & HSPU Progressions(Strcit, Kipping, Deficit)or HS Walks

Pull-ups Progressions (Strict, Kipping, B-Fly) or MU Progressions

Metcon

Metcon (Time)

Partner WOD

CrossFit Games Regional Event 1

For Time, 25min Cap:

1200m Run (Swapping every 200m)

Then,

12 Rounds (Swapping every full Round)

4 HR Push-ups (+HSPU)

8 Pull-ups (+C2B)

12 Air Squats

-Partners will tag.
-Vest is optional, as is testing this WOD Solo.

Extra Credit

Conditioning: 800m Walk/Run, 200m Intervals

Core: 800m Weighted Walk

Strength/Skill: 3 x 10 Single-Arm DB OHS

Thursday 051817

CrossFit Brunswick – CrossFit

Box News: Free Friday this week! Bring a friend by to any class on Friday for Free! CFB Social at 7:15pm!

Memorial Day Murph coming up on the 29th.


Kyle is impressed.

Warm-up

In 10min

250mRow

10 Wall Squat Therapy w/PVC

250m Row

10 OHS w/Barbell

250m Row

Mobilize,

Hips & Ankles

Strength

In 45 min

OHS to a Heavy set of 5

Front Squat to a Heavy triple

Back Squat to a Heavy single

Row a 500m Sprint

Overhead Squat (Heavy set of 5)

Front Squat (Heavy triple)

Back Squat (Heavy Single)

Metcon (Time)

For Time:

500m Row

Extra Credit

Conditioning: 1milewalk/jog

Mobility: 4-position Banded Legs, 1min per position