2/8/2019

CrossFit Brunswick – CrossFit

13 days till the OPEN! Be sure to register and help us represent CFB!

Friday Night Lights is back! Be sure to sign up to save your spot on a team!

Free Friday will be February 15th!

Still need a 24 hour access key? Just ask a coach!

Next Driven order will be placed February 15th!

We would like to put a team together for Relay 4 Life this year! We will have a signup list on the front desk shortly as well as donation jar. Lets come together and help put an end to Cancer!


Warm-up

“Roxanne” (Burpees)

Metcon

After Roxanne we’ll spend

10min setting up for the

Tabata and practicing single OH DB

squat. Once tabata is completed

you’ll have 5min to rest and stretch

before One, Two, Fifty

Metcon (AMRAP – Reps)

(20/10)

2 rounds Tabata 20sec each of:

Single arm DB OHS 35/20

AMSU

air squats

DU

alt DB snatches 35/20

Toes to Post

One, Two, Fifty! (Time)

For Time, 30min Cap:

1 mile run

2k Row

50 Burpees

2/8/19

CrossFit Brunswick – CrossFit

14 days till the OPEN! Be sure to register and help us represent CFB!

Friday Night Lights is back! Be sure to sign up to save your spot on a team!

Free Friday will be February 15th!

Still need a 24 hour access key? Just ask a coach!

Next Driven order will be placed February 15th!

We would like to put a team together for Relay 4 Life this year! We will have a signup list on the front desk shortly as well as donation jar. Lets come together and help put an end to Cancer!


Everyone welcome Coach Kyle! He will be joining us later on this month as our new Coach!

Warm-up

10min for the Following:

400m row

3 position banded leg stretch 30sec per

3 sets w/barbell:

5 straight leg DL

5 front squats w/2sec pause

5 barbell good mornings

Then 5min:

Coach is going to cover the

Single Leg KB DL before starting

the strength.

Strength and Conditioning

(2) 1 & 1/4 front squats every 2min

Use the first 5 sets to warm up to

75% of 1rm and finish the last 5

sets at that weight. After each set

perform 6 single leg KB deadlift, 3

per leg.

1 & 1/4 Front Squat (10×2)

From the Floor

Single Leg Kettlebell Deadlift (10×6)

Metcon

18min time cap

Christine (Time)

3 Rounds for time:
500m Row
12 Deadlifts, bodyweight
21 Box Jumps, 20″

2/6/19

CrossFit Brunswick – CrossFit

15 days till the OPEN! Be sure to register and help us represent CFB!

Friday Night Lights is back! Be sure to sign up to save your spot on a team!

Free Friday will be February 15th!

Still need a 24 hour access key? Just ask a coach!

Next Driven order will be placed February 15th!

We would like to put a team together for Relay 4 Life this year! We will have a signup list on the front desk shortly as well as donation jar. Lets come together and help put an end to Cancer!

Warm-up

15min total

Banded glute activation 25′ each of:

forward

left

right

back

couch stretch 1min per

pigeon stretch 45sec per

w/barbell 2 sets:

10 good mornings

5 back squats w/2sec pause

5min to warm to 60%

Strength

Use the same

weight for all 8 sets.

Go heavier than the

last weight used in wodify.

Back Squat

Every 90 secs for 12 mins:

3 Back Squats @ 60%

Metcon

4 rounds 3:30 each with a 90sec rest in between rounds

the round will begin with a 200m run and one rope climb

Score is total reps completed

Metcon (AMRAP – Reps)

4 rounds 3:30 each:

1: ME Russian KBS 53/35 (+American)

2: ME HR Push Ups (+HSPU)

3 ME Singles (+DU)

4: ME Thrusters 45/35 (+75/55)

2/5/19

CrossFit Brunswick – CrossFit

16 days till the OPEN! Be sure to register and help us represent CFB!

Friday Night Lights is back! Be sure to sign up to save your spot on a team!

Free Friday will be February 15th!

Still need a 24 hour access key? Just ask a coach!

Next Driven order will be placed February 15th!

We would like to put a team together for Relay 4 Life this year! We will have a signup list on the front desk shortly as well as donation jar. Lets come together and help put an end to Cancer!

Our challenge for this month is Pull-ups! Check with your coach, your emails or the Facebook group for more details


Warm-up

10min total

5min slow AMRAP:

3 pull ups

5 push ups

10 air sqats

Banded shoulder stretch 1min per

bow and arrow 1min per

Skill Work

Today we’ll spend 20min going over

the basics of Kipping and getting

from that kip to one of the following:

pull up

C2B

BMU

For athletes who have Ring MU or BMU attempt Amanda with a 10min cap

Gymnastics

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
If done with BMU don’t check RX, write BMU in comments.

Metcon (AMRAP – Rounds and Reps)

15min:

5 C2B

7 T2B

9 Power cleans 95/65
scale T2B with kipping knee raises

2/4/19

CrossFit Brunswick – CrossFit

17days till the OPEN! Be sure to register and help us represent CFB!

Friday Night Lights is back! Be sure to sign up to save your spot on a team!

Free Friday will be February 15th!

Still need a 24 hour access key? Just ask a coach!

Next Driven order will be placed February 15th!

We would like to put a team together for Relay 4 Life this year! We will have a signup list on the front desk shortly as well as donation jar. Lets come together and help put an end to Cancer!

Our challenge for this month is Pull-ups! Check with your coach, your emails or the Facebook group for more details

Warm-up

10min

bottom squat hold 1min

birthing stretch 1min

w/barbell bergner warm up

3 up downs

3 shoulders high and outside

3 muscle snatches

3 snatch drops

*clock will count down from 40min

once time reaches 30min remaining

begin finding your Oly lifting total

Weightlifting

30min to find a 1rm max snatch and 1rm max clean and jerk

After your last 1rm max attempt you can leave barbell out

for Metcon

Olympic Lifting Total (Total Weight)

Snatch (1 Rep Max)
Clean and Jerk (1 Rep Max)
Score is total weight lifted

Metcon

“60/90” (Time)

Three Rounds for Time, 10 minute Cap:

20 Bar-over Burpees

30 Wall Ball Shots(20/14#)