Tuesday 100918

CrossFit Brunswick – CrossFit

-REMINDER: Free Friday & CFB Social AS WELL AS a baby shower for Coach Lauren & Coach Sarah will be THIS FRIDAY. There is a sign-up sheet on the front desk for anyone planning to attend. Both Lauren & Sarah are registered at Target & Amazon.

-This month we are checking-in to promote breast cancer awareness with #breastcancerawareness.


Two is better than one! We will have a double celebration for both coaches and combine it with the monthly social! #babieserrywhere #cfbsocial #cfbbabyshower #comepreparedtolaugh

Warm-up

10min for Warm-up, Mobility, & Instruction

2Rounds

40sec Banded Glute Activation

20sec REST

40sec Wall Squat Therapy w/PVC

20sec Rest

Then, Mobility

2 Rounds

30′ Walking Groiner Stretch

30′ Walking Samson Stretch

60sec Rig Squats

Review & Warm-up OHS to ~50%1RM

Strength

On a 30min EMOM timer, starting with a barbell at~50% 1RM Overhead Squat, athlete will perform:

1 OHS EMOM until Failure.

Then, 1 Front Squat EMOM until Failure.

Then, 1 Back Squat EMOM until Failure.

Must add AT LEAST 5# EMOM. Share barbells wherever able. The goal is to get as far through the EMOM as possible while hitting heavy singles for all three lifts.

Overhead Squat (EMOM)

-1rep EMOM until failure.

Front Squat (EMOM)

-1rep EMOM until failure.

Back Squat (EMOM)

-1rep EMOM until failure.

Metcon

Athlete’s Choice. Pick ONE.

1-Mile Run (Time)

Max Effort 1-Mile Run

2k Row (Time)

Max Effort 2k Row

Extra Credit

Strength/Accessory: 5 x ME DB Bicep Curls w/light weight

Skill/Conditioning: 800m Weighted Walk

Mobility: Banded Ankles and/or Foam Roll Legs, at least 3min/side

Monday 100818

CrossFit Brunswick – CrossFit

-REMINDER: Free Friday & CFB Social AS WELL AS a baby shower for Coach Lauren & Coach Sarah will be THIS FRIDAY. There is a sign-up sheet on the front desk for anyone planning to attend. Both Lauren & Sarah are registered at Target & Amazon.

-Don’t forget to order your Driven Supplements TODAY!

-This month we are checking-in to promote breast cancer awareness with #breastcancerawareness.


“Decision is the ultimate power.” -Tony Robbins- You carry that power. It’s yours. Use it. #powerful #makegooddecisions #youarestrong #gogetit #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

5min EMOM

5 KBS + 5 SDHP w/KB, PVC Shoulders with remaining time.

Then, w/ empty barbell:

5 Mid-Shin Snatch Deadlifts

5 Low Hang Snatch Pulls

5 Low-Hang Snatch HIGH Pulls

5 Low-Hang Snatch

Mobility:

T-Spine & Shoulders as needed.

Warm-up Today’s Complex to ~50% 1RM Snatch

Strength

Snatch Pull Complex (10 x 1)

1 Snatch Deadlift +

1 Hang Snatch Pull +

1 Hang Snatch High-pull +

1 Hang Snatch
-1 set of the complex every 90sec for 15min (10sets)

-Start at ~50% 1RM Snatch and increase weight every 2 sets.

Metcon

Metcon (Time)

For Time, 12min Cap:

100 Double-Unders

30 Ground-to-OH 135/95 (+185/125)

100 Double-Unders

Extra Credit

Strength/Accessory: Death-By Strict HSPU

Skill/Conditioning: 10rounds, 10 HEAVY WBS

Mobility: Bow & Arrow Stretch, 3min/side

Sunday 100718

CrossFit Brunswick – CrossFit


Enjoy the crisp air as fall cools us down a whole two degrees. #wheresfall #rollingeyes #whatareseasons #alwayshot #crossfitbrunswick

Warm-up

15min for WOD Explanation & Athletes Choice Warm-up

Metcon

Metcon (AMRAP – Rounds and Reps)

20min Partner Leapfrog:

10 alt DB snatches, 50/35

10 Box Jump-overs 24/20

10 alt Pistols

20 alt DB snatches, 50/35

20 Box Jump-overs 24/20

20 alt Pistols…

… and so on, adding 10 reps per movement per round.
Partners will TAG & SWAP after each movement.

Saturday 100618


CrossFit Brunswick – CrossFit

-Happy October CrossFitFam! This month we are having our Free Friday & CFB Social AS WELL AS a baby shower for Coach Lauren & Coach Sarah on the Friday the 12th. Contact Coach Kansas for details.

-This month we are checking-in to promote breast cancer awareness with #breastcancerawareness.

-There will an email coming out this weekend with IMPORTANT UPDATES AND ANNOUNCEMENTS.


#herowodsaturday #honorthyheroes #honorthefallen #RIP

Warm-up

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

Metcon

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here

Friday 100518

CrossFit Brunswick – CrossFit

-Happy October CrossFitFam! This month we are having our Free Friday & CFB Social AS WELL AS a baby shower for Coach Lauren & Coach Sarah on the Friday the 12th. Contact Coach Kansas for details.

-This month we are checking-in to promote breast cancer awareness with #breastcancerawareness.

-There will an email coming out this weekend with IMPORTANT UPDATES AND ANNOUNCEMENTS.


Keep going. Each step may get harder, but don’t stop. #murphthrowback #flashbackfriday #FBF #justdontstop #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

6min EMOM

40sec Slow Row + Bottom Squat Hold

20sec Rest & Rotate

40sec Moderate Row + AMSU

20sec Rest & Rotate

40sec Hard Row + Burpees

20sec Rest & Rotate

Then, Mobility

30′ Inch Worm

30′ Soldiers March

30′ Inch Worm

30′ Walking Samson Stretch

Then, Warm-up & Review Deadlifts & HSPU

Strength

-Similar to last week, treat today’s strength as more of a warm-up & skill session for 16.4/17.4 than a true strength session.

Deadlift (10-10-7-7-5-5)

-1 set every 3min for 18min. Start light and increase weight every two rounds focusing on perfect touch-and-go reps.

-Do at least 1 set of 7 reps at your “16.4/17.4″ weight and at least 1 set of 5 reps heavier than your “16.4/17.4″ weight.

-Perform 3-5 HSPU or progressions between sets. Again, use this session of HSPU to work on technique and find your appropriate scale for “16.4/17.4″.

Metcon

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

Extra Credit

Strength/Accessory: 5 x ME DBall Squats

Skill/Conditioning: 3 x 1mile Assault Bike Sprint, rest 2:1

Mobility: Banded Spinal Mobilization, 3min/side