Thursday 101217

CrossFit Brunswick – CrossFit

Box News: Friday is the LAST DAY to pre-order your baseball tees!

The Free Friday & CFB Social will be on the 20th.

Halloween Party at Daniel & Danielle’s on Saturday the 21th.

Veteran’s Day Murph, Saturday November 11th.


#throwbackthursday to the Heroes for Horton event!

Warm-up

20min for Warm-up, Mobility, & Instruction

3 Rounds

200m Jog

10 Push Press w/PVC or empty bar

10 Band Pull Aparts

Mobility:

Bow & Arrow Stretch, 1min/side

Bar Smash/Foam Roll Lats, 1min/side

Wrist Mobility, 2min

Warm-up Push Press to 55-60%

Strength

One set every 2min for 20min (10 sets) of:

5 Push Press

3-5 Strict Pull-ups

Push Press (10 x 5 @ 55-60%)

-From the Floor.

-Do a MAX EFFORT attempt on your last set.

Strict Pull-ups (10 x 3-5)

Do a MAX EFFORT attempt on your last set and score it.

Metcon

Metcon (Time)

For Time, 10min Cap:

800m Run

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

Extra Credit

Strength/Accessory: 50 GHD Sit-ups

Skill/Conditioning: 10min EMOM, 10 Burpees

Mobility: Banded Shoulders, 3min/side

Wednesday 101117

CrossFit Brunswick – CrossFit

Box News: Friday is the LAST DAY to pre-order your baseball tees!

The Free Friday & CFB Social will be on the 20th.

Halloween Party at Daniel & Danielle’s on Saturday the 21th.

Veteran’s Day Murph, Saturday November 11th.


Work your weaknesses!

Warm-up

15min for Warm-up, Mobility, & Instruction

60′ High Knees

10 Air Squats

60′ Butt Kickers

10 Push-ups

60′ Bear Crawl

10 AMSU

60′ Walking Lunges

10 Burpees

Mobility:

4-position banded legs, 2min/side

Then, 5 reps each with an empty barbell

Hang Power Clean

Front Squats

Good Mornings

Elbow Rotations

Shoulder Press

Push Press

Push Jerk

Warm-up Complex

Strength

10sets, 2min per set, for 20min:

1 barbell complex + 5 Toes-to-Bar or progressions

1 & 1/4 Front Squat (10 x 2)

From the Floor
1x Power Clean

2x 1 & 1/4 Front Squats

1x Shoulder-to-OH

-Start light and build through to first 5 sets to a moderately heavy weight.

-Do last 5 sets all at the same weight

-5 T2B/K2E/AMSU or progressions per set

Metcon

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

1 AMSU (+Toes to Bar)

1 Front Squat 95/65 (+135/95)

-increase reps by 1 per round

Extra Credit

Strength/Accessory: 50 GHD Hip Ext.

Skill/Conditioning: 4 x 500m Row, rest equal to work.

Mobility: Bar Smash Lats

Tuesday 101017

CrossFit Brunswick – CrossFit

Box News: Our new Baseball Tees are available for pre-order. Be sure and put your order in by Friday!

The Free Friday & CFB Social will be on the 20th.

Halloween Party at Daniel & Danielle’s on Saturday the 21th.

Veteran’s Day Murph, Saturday November 11th.


#doubleunders #wallballshots #theresrunningtoo

Warm-up

20min for Warm-up, Mobility, & Instruction

5min Jump Rope Practice

Then, Mobility:

Banded Ankle Mobility, 3min/side

Banded Shoulder Mobility, 2min/side

Then, 2 Slow Rounds:

200m Run

10 WBS

Metcon

Metcon (Time)

For Time, 30min Cap:

100 DUs

800m Run

60 WBS 20/14

400m Run w/MB

60 WBS 20/14

800m Run

100 DUs

Extra Credit

Strength/Accessory: 5 x ME 90/90 Holds

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

Mobility: Lax Ball to shins/feet

Monday 100917

CrossFit Brunswick – CrossFit

Box News: Our new Baseball Tees are available for pre-order. Be sure and put your order in by Friday!

The Free Friday & CFB Social will be on the 20th.

Halloween Party at Daniel & Danielle’s on Saturday the 21th.

Veteran’s Day Murph, Saturday November 11th.


#MCM #freedom

Warm-up

15min for Warm-up, Mobility, & Instruction

6min Alt EMOM

40sec ‘slow’ Row + High Plank Hold

20sec Rest & Rotate

40sec ‘moderate’ Row + Bottom Squat Hold

20sec Rest & Rotate

40sec ‘fast’ Row + PVC Shoulders

20sec Rest & Rotate

Then, with an empty Barbell

5 Hang Power Cleans

5 Front Squats

5 Elbow Rotations

5 Back Squats

5 Good Mornings

Mobility:

Dragon Stetch, 1min/side

Warm-up Cleans

Strength

Clean Complex (10 x 1)

1 x Clean

1 x Hang Clean
-15min to build to a heavy set of the complex

-Practice/warm-up pistols between sets

Metcon

Metcon (Time)

3 Rounds for time, 20min Cap:

30 Cal Row

25 Hang Power Cleans 95/65

20 alt Pistols
-Add any remaining reps to the timecap in seconds.

Extra Credit

Strength/Accessory: 5 x 10 Goblet squat-10sec decent, 10sec hold at the bottom.

Skill/Conditioning: 10min EMOM, 10sec Assault Bike Sprint

Mobility: Banded Ankles, 2min/side

Sunday 100817


CrossFit Brunswick – CrossFit

Warm-up

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

Metcon

Metcon (AMRAP – Rounds and Reps)

30min AMRAP:

5 Pull-ups

10 Push-ups

15 Air Squats

RX+: Wear a 20/14# vest
-One athlete will do the AMRAP while their partner runs 400m. They will TAG and SWAP after each 400m Run.

-The athlete coming in from the run will pick-up where their partner left off.