Sunday 071617

CrossFit Brunswick – CrossFit

Partner/Team WOD Sundays!

Warm-up

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

Metcon

Metcon (Time)

10 Round Partner Relay For Time:

6 Clean & Jerks 135/95

30 WBS 20/14

6 Snatches 135/95

*partners will tag and swap after every full round

Saturday 071517

CrossFit Brunswick – CrossFit

HeroWOD Saturday!


#herowodsaturday #herowods #honorthyheroes

Warm-up

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

Metcon

Bowen (Time)

3 Rounds for time of:

800m Run

7 Deadlifts, 275#

10 Burpee Pull-ups

14 single arm KB Thrusters 53# (7 each arm)

20 Box Jumps, 24″
In honor of Captain Jeffrey Bowen, of Alexander, North Carolina, died July 28, 2011. The 37-year-old was a 13-year veteran of the Asheville Fire Department.
To learn more about Bowen click here

Friday 071417

CrossFit Brunswick – CrossFit

Box News: The Driven Chocolate Peanut-butter Post WOD is in!

We are taking pre-orders for CFB Hand Towels! All towels will be 14×32″ with the CFB logo printed on them. They will be $15 each and all proceeds will be going towards the Big Ass Fan Fund!

Free Friday will be next week on the 21st.

Warm-up

15min to Warm-up

‘Pizza Game’~5min

Then, Mobilize

Banded Shoulder/Tricep Stretch 1min/side

Groiner Stretch 1min/side

Couch Stretch 1min/side

Warm-up today’s complex in remaining time.

Strength

1 Power Clean + 1 Hang Squat Clean + 2 Front Rack Lunges

Hang Clean (1 set of the complex of every 2min)

-1 set every 2min for 20min (10 rounds)

-Start as light and build as heavy as desired

-Warm-up/Practice Pull-ups between sets

Metcon

Metcon (AMRAP – Rounds and Reps)

14min AMRAP

10 Hang Power Cleans 75/55 (+115/80)

10 alt. Front Rack Lunges 75/55 (+115/80)

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

*5 Pull-up (+C2B) Penalty every time the barbell touches the floor.

Extra Credit

Conditioning: 400m Sprint(walk to the 800m turn and sprint back)

Strength: 5 x ME Ring Dip Hold (in the bottom position)

Core: 4-position Tabata Planks, 4 rounds

Thursday 071317

CrossFit Brunswick – CrossFit


Drink. More. Water.

Warm-up

Alt Tabata, 5min

Push-ups (slow down, explode up)

Band Pull aparts (Explode out, slow in)

Then, ~ 5min Coach’s Choice Shoulder Mobility

Warm-up Bench Press & Bent Over Rows

Strength

15min EMOM

1st min: Bench Press

2nd min: Barbell Bent Over Row

3rd min: Rest / Practice DU / Practice HSPU

Bench Press (5 x 10 @ light weight)

-Perform all sets at the same weight.

-Focus on exploding the weight off your chest as fast as possible each rep.

-Can work in groups!

Bent Over Row (5 x 10 @ light weight)

-Perform all sets at the same weight.

Metcon

Metcon (AMRAP – Rounds and Reps)

18min Partner Leapfrog:

10 HSPU

20 Cal Row

40 Double-Unders (x3 Singles)

-partners swap every movement.

Extra Credit

Conditioning: 800m Weighted Walk

Skill: Spend some time practicing Pistol Progressions

Core: 50 + 50 GHD Sit-ups/Hip Ext

Wednesday 071217

CrossFit Brunswick – CrossFit

Box News: We are taking pre-orders for CFB Hand Towels! All towels will be 14×32″ with the CFB logo printed on them. They will be $15 each and all proceeds will be going towards the Big Ass Fan Fund!

Free Friday will be next week on the 21st.


CFB Athlete Jackie. Killin’ it. As always. #WCW

Warm-up

15min to Warm-up

2 Rounds

60′ Walking Samson Stretch w/PVC

10 Wall Squat Therapy w/PVC

5 High-Hang Power Snatch

5 Low-Hang Power Snatch

5 Mid-Shin Power Snatch

5 Snatch Drops

5 Snatch Balance

1-2 min T-Spine Extensions.

Warm-up Power Snatch

Strength

Power Snatch (8 x 3)

-1 set every 2min for 16min (8 Rounds)

-Start around 50% and use first 5 sets to build up to 75-80%

-Do final 3 sets @ same %

-Does NOT have to be touch and go.

-Practice/warm-up WBS between sets

Metcon

Metcon (Time)

4 Rounds for Time, 16 Cap:

21 WBS 20/14

15 Power Snatches 75/55 (+115/80)

9 Bar-Facing Burpees

Extra Credit

Conditioning: 1 mile walk/run, 400m intervals

Skill: 10min EMOM, 3-5 HSPU

Strength: Snatch High-Pulls 4 x 4 AHAP