Saturday 081118

CrossFit Brunswick – CrossFit

-Please excuse the mess… we are remodeling the area behind the desk!

-BOLO: A Blue-handled Rogue Speed Rope has gone missing. If found please turn it in to a coach!

-This month’s Free Friday & Social will be NEXT Friday the 17th!!


#herowodsaturday #honorthyheroes #honorthefallen #RIP

Warm-up

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

Metcon

“Saman” (Time)

8 Rounds For Time:

13 Deadlifts, 185/125

17 WallBall Shots, 20/14

400m Run

-In Honor of Thai Navy Seal Saman Kunan who lost his life during a mission to save 12 children and their soccer coach who were trapped in a cave for 18 day. Rest in Peace Brave Warrior.

Friday 081018

CrossFit Brunswick – CrossFit

-Please excuse the mess… we are remodeling the area behind the desk!

-BOLO: A Blue-handled Rogue Speed Rope has gone missing. If found please turn it in to a coach!

-This month’s Free Friday & Social will be NEXT Friday the 17th!!


Ready to fly into the weekend! Who else is ready for it?? #wesayjump #shesaysfly #letsgo #Friyay #heyMisuk #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

4min AMRAP, all w/PVC

10 Wall Squat Therapy

30′ Walking Samson Stretch

10 Snatch Balance

30′ Duck Walk

Then, Mobility

Banded Shoulders ~2min

T-Spine Extensions, ~2min

Then, Review and Warm-up with 5 Reps each w/empty barbell

Snatch Deadlift

Hang Snatch Pull

Hang Snatch High Pull

Hang Power Snatch

Over Head Squat

Hang Squat Snatch

Strength

Snatch Pull Complex (12 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 18min

-Start at ~50%1RM Snatch, and increase weight by 5-10% every FOUR sets.

-Really focus on your pulling positions, getting the barbell into the hips, and pulling the elbows high. Do not increase the weight if unable to complete the complex with good mechanics.

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#
-15min Cap

-RX is RING Muscle-ups

-Scaling Progressing for RMU:

Bar Muscle-ups

Chest-to-Ring Pull-ups

Burpee Chest-to-Bar Pull-ups

Extra Credit

Strength/Accessory: 5 x ME HS Hold

Skill/Conditioning: 1mile Tabata Sprint/Walk (sprint 10, walk 20)

Mobility: Foam Rolls/ Bar Smash Lats

Thursday 080918

CrossFit Brunswick – CrossFit

-Please excuse the mess… we are remodeling the area behind the desk!

-BOLO: A Blue-handled Rogue Speed Rope has gone missing. If found please turn it in to a coach!

-This month’s Free Friday & Social will be NEXT Friday the 17th!!


Remember- you control your body with your mind; don’t let your mind wander when you want to be focused. #paincave #stayinthezone #dontgiveup #deepbreath #crossfitbrunswick

Warm-up

20min for Warm-up, Mobility, & Instruction

~5min Coaches Choice Game

Then, Mobilize

Banded Shoulders, ~5min

Then, spend ~5min Reviewing and Warming-up DB Snatches

Metcon

Metcon (AMRAP – Rounds and Reps)

30min Partner Leap Frog:

20 Alt DB Snatches 50/35

20 AMSU

20 Cal Row

20 HR Push-ups

20 DB Goblet Squats 50/35
-Partners will TAG & SWAP after each full movement.

Extra Credit

Strength/Accessory: 5 x 8-10 Barbell Bicep Curls

Skill/Conditioning: 1mile Run For Time

Mobility: Repeat Banded Shoulder Mobility from Warm-up

Wednesday 080818

CrossFit Brunswick – CrossFit

-BOLO: A Blue-handled Rogue Speed Rope has gone missing. If found please turn it in to a coach!

-This month’s Free Friday & Social will be NEXT Friday the 17th!!


“Keep your eyes on the stars, and your feet on the ground.” -Theodore Roosevelt #staygrounded #stayfocused #wcw #heyStormye #crossfitbrunswick

Warm-up

12min for Warm-up, Mobility, & Instruction

2 Rounds

20sec KBS

10sec REST

20sec Goblet Squats

10sec Rest

20sec 1-arm KB Deadlift (right)

10esc Rest

20sec 1-arm KB Deadlift (left)

10sec Rest

Then, Mobility

Coach’s Choice Lower back, Glutes, & Hamstrings, 4min

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

Strength

Deadlift (10-8-6-4-2)

10 @ 50%

8 @ 60%

6 @ 70%

4 @ 80%

2 @ 90+%

-15min Cap

-Perform 3-5 Toes-to-Bar between each set.

Metcon

Metcon (6 Rounds for reps)

Six 2min Rounds for Reps:

In 2min

200m Run

ME Bar Facing Burpees

1min Rest

Extra Credit

Strength/Accessory: 10min EMOM, 30sec DBall Hold

Skill/Conditioning: 10min of Pistols Practice

Mobility: Banded Spinal Mobilization, 2-3min/side

Tuesday 080718

CrossFit Brunswick – CrossFit


All the feels as school starts back this week–work on staying balanced amidst the busyness of the new routine. #summerweatherisntover #butsummeris #findbalance #crossfitbrunswick

Warm-up

10min for Warm-up, Mobility, & Instruction

3min Jump Rope “Circle of Skill”

Then, Mobility

Banded Shoulders, 3-4min

Then, Review & Warm-up Strict Pull-ups & Ring Dips

Strength

20min Alt EMOM

Even Min: 3-5 Strict Pull-ups

Odd Min: 3-5 Strict Ring Dips

Strict Pull-ups (10 x 3-5)

-Scale UP by adding weight, Scale DOWN by adding bands (or partner assist)

-Scale accordingly to maintain 3-5 reps each Round

-On your final set, go for Max UNBROKEN Reps

Strict Ring Dips (10 x 3-5)

-Scale UP by adding weight, Scale DOWN by adding bands (or partner assist)

-Scale accordingly to maintain 3-5 reps each Round

-On your final set, go for Max UNBROKEN Reps

Metcon

Metcon (Time)

3 Rounds For Time, 15min Cap:

42 Double-Unders

21 Cal Row

15 HSPU

9 Toes-to-Bar

Extra Credit

Strength/Accessory: 60 GHD Hip Ext in as few sets as possible.

Skill/Conditioning: 3 x 1mile Assault Bike, 1:1 Rest to Work

Mobility: Bow & Arrow Stretch, 1min/side