Tuesday 111417

CrossFit Brunswick – CrossFit

Box News: Free Friday and CFB Social THIS FRIDAY!

Happy WODsgving Competition at CF Grit this Saturday, November 18th.

3rd Annual “Gobbler Gut Buster” Partner WOD, Black Friday, November 24th @ 9am


Practice makes perfect, except for double unders…..that’s just luck.

Warm-up

20min for Warm-up, Mobility, & Instruction

8min EMOM

2 rounds

40sec Jump Rope

20 sec Rest

40sec Rig Squats

20sec Rest

40sec Hang Power Snatch w/PVC

20sec Rest

40sec PVC Shoulders

Then, 5reps each w/ an empty bar

High-Hang Muscle Snatch

Low-Hang Muscle Snatch

Mid-Shin Muscle Snatch

High-Hang Power Snatch

Low-Hang Power Snatch

Mid-Shin Power Snatch

Mobility: T-spine Extensions/Openers, 2min

Warm-up Power Snatch to 60-65%

Strength

Power Snatch (15 x 2 )

-1 set of 2 reps EMOM for 15min

-First 5 sets @ 60-65%

-Second 5 sets @ 65-70%

-Last 5 sets @ 70-75%

-Drop and reset each rep

Metcon

Metcon (Time)

For Time, 15min Cap:

100 Power Snatch 75/55 (+115/80)

*Do 30 Double-Unders (+UB) at 0:00, 3:00, 6:00, 9:00, & 12:00.
-add any remaining reps to the timecap in seconds.

Extra Credit

Strength/Accessory: 5 x 8-10 DB Bench Press

Skill/Conditioning: 5 x 100m Sprint

Mobility: Lax Ball to shins/calves

Monday 111317

CrossFit Brunswick – CrossFit

Box News: Free Friday and CFB Social THIS FRIDAY!

Happy WODsgving Competition at CF Grit this Saturday, November 18th.

3rd Annual “Gobbler Gut Buster” Partner WOD, Black Friday, November 24th @ 9am


Athletes Travis and Josh relaxing on the assault bikes before the WOD

Warm-up

10min for Warm-up, Mobility, & Instruction.

400m Run or 500m Row

Then, 5 reps each w/ an empty barbell

Deadlift

Hang Power Clean

Elbow Rotations

Back Squat

Elbow Rotations

Push Press

Push Jerk

Mobility:

PVC Shoulders if they aren’t warm, otherwise

Wrist Mobility, ~2min

Warm-up today’s Complex

Strength

Push Jerk (10 x 1)

-3 Deadlifts + 2 Hang Power Cleans + 1 Push Jerk

-1 set of the complex every 2min for 16min (8sets).

-Start light and build to a HEAVY but UNBROKEN set of the complex.

Metcon

Metcon (AMRAP – Rounds and Reps)

20min AMRAP:

400m Run

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

Rx: 115/80 Rx+: 155/105
-Choose a weight that you can do for unbroken sets on the hang power clean portion of the WOD.

Extra Credit

Strength/Accessory: 50+50 GHD Sit-ups/Hip Ext

Skill/Conditioning: 10min EMOM of 25-30 DU

Mobility: 5min of T-spine Extensions

Sunday 111217

CrossFit Brunswick – CrossFit

Warm-up

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

Metcon

Metcon (AMRAP – Rounds and Reps)

30min Partner Relay:

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

200m barbell carry

Rx: 45/35

Rx+: 75/55

-Partners will swap every full round

Saturday 111117

CrossFit Brunswick – CrossFit

Box News: Veteran’s Day Murph Today! First wave at 9:15am.

Free Friday & CFB Social, Next Friday November 17th.

Happy WODsgving Competition at CF Grit, November 18th.

3rd Annual “Gobbler Gut Buster” Partner WOD, Black Friday, November 24th @ 9am


#herowodsaturday #honorthyheroes #honorthefallen #murph

Warm-up

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

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Friday 111017

CrossFit Brunswick – CrossFit

Box News: Veteran’s Day Murph, tomorrow! First wave at 9:15am.

Gobble Games Competition at Hyperformance athletics, also tomorrow.

Free Friday & CFB Social, November 17th.

Happy WODsgving Competition at CF Grit, November 18th.

3rd Annual “Gobbler Gut Buster” Partner WOD, Black Friday, November 24th @ 9am


Have you met Pat and Cassy yet? If not be sure to stop and say hello! #doubleunders #killinit #soontobeparents

Warm-up

15min for Warm-up, Mobility, & Instruction

800m group Indian Run w/MB

Then, 3 sets of 5reps each w/empty barbell

Deadlift

Back Squat

Good Morning

Mobility:

Coach’s Choice lower back, glutes, and hamstrings.

Strength

Deadlift (10 x 3)

-Build to a heavy but perfect touch-and-go set of 3.

-1 set of 3 reps every 2min, or 20min Cap

Metcon

Metcon (Weight)

16min AMRAP for Weight:

200m Run

2 Deadlifts

*Athletes will choose their own weight today. Score will be weight used times reps completed.

Extra Credit

Strength/Accessory: 5 x MEStrict Knee Raises/K2E/T2B

Skill/Conditioning: 10min jog/bike/row at a conversational pace

Mobility: Hips/Lower Back/Hammys