Monday 120417

CrossFit Brunswick – CrossFit

Box News: New Month, New Hashtag! Use #books4kids to help support Toys for Tots!!

This Month’s Free Friday will be the 15th. NO SOCIAL (see below)

Kate & Al will be hosting our Christmas Party this year on Saturday the 16th! More details to come


James Mike and Rhett killing Murph on veterans day #mcm #Murph #killinit

Warm-up

20min for Warm-up, Mobility, & Instruction.

Slow 10min AMRAP

200m Row

15 Air Squats

10 Band Pull-Aparts

5 Pull-ups

Mobility:

Banded Shoulder/Tricep Stretch, 1min/side

Banded Ankles, 1min/side

Rig Squats, 2min

Warm-up Paused Front Squats

Strength

Paused Front Squat (10 x 2)

-1 set of 2 reps every 2min for 20min (10 rounds)

-Start light and build across all 10 sets for a heavy double.

-2 SEC HOLD IN THE BOTTOM POSITION.

-Do 3-5 barbell thrusters or pull-ups between sets

Metcon

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups
-15min Cap

Extra Credit

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

Skill/Conditioning: 800m Walk/Run, 100m Intervals

Mobility: T-Spine Ext., 5min

Sunday 120317

CrossFit Brunswick – CrossFit

Box News: New Month, New Hashtag! Use #books4kids to help support Toys for Tots!!

This Month’s Free Friday will be the 15th. NO SOCIAL (see below)

Kate & Al will be hosting our Christmas Party this year on Saturday the 16th! More details to come!

Warm-up

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

Metcon

Going to Auntie’s (Time)

For Time:

400m Run

21 KBS 53/35 (+70/53

12 Pull-ups (+Chest-to-Bar)

20 Ground-to-OH 95/65 (+135/95)

400m Run

15 Overhead Squats 95/65 (+135/95)

20 Pull-ups (+Chest-to-Bar)

20 Push-ups (+HSPU)

20 AMSU (+GHD Sit-ups)

20 Air Squats (+alt Pistols)

400m Run

30 Box Jumps 24/20 (+30/24)

30 WBS 20/14

15 Thrusters 95/65 (+135/95)

15 Pull-ups (Chest-to-Bar)
-Perform Solo for Rx or Rx+

-If done with a partner, athletes may partition all reps as desired but will run together.

Saturday 120217

CrossFit Brunswick – CrossFit

Box News: We will be CLOSED TODAY for the weekly HeroWOD. Instead, let’s all go checkout CrossFit Glynco’s Grand Opening!

New Month, New Hashtag! Use #books4kids to help support Toys for Tots!!

We are looking at doing our Christmas Party outside the box year! If anyone has any suggestions (or wants to host one) let James know!

This Month’s Free Friday & CFB Social is tentatively scheduled for the 19th. We will keep you updated with the details!


Looking for your Saturday morning workout? Come join us at CrossFit Glynco!

Friday 120117

CrossFit Brunswick – CrossFit

Box News: New Month, New Hashtag! Use #books4kids to help support Toys for Tots!!

We are looking at doing our Christmas Party outside the box year! If anyone has any suggestions (or wants to host one) let James know!

We will be CLOSED tomorrow for the weekly HeroWOD. Instead, let’s all go checkout CrossFit Glynco’s Grand Opening and show some support!


This December we are partnering with Sweat Angels and Toys-for-tots. Use the Hashtag #books4kids to provide books for children in need!

Warm-up

15min for Warm-up, Mobility, & Instruction

5min Coach’s Choice Warm-up Game

Coach’s Choice Mobility:

2-4min Lower Back/Glutes/Hamstrings

Then, 10 Reps Each

Alt. Scorpions

Straight Leg Deadlifts

Good Mornings

Back Squats

Deadlift

Warm-up Deadlift

Strength

Deadlift (3-3-3-2-2-2-1-1-1)

-1 set every 90sec (10sets in 15min)

-Build to a heavy single

Metcon

Metcon (Time)

For Time, 20min Cap:

21 AMSU

15 Deadlifts 135/95

9 Bar-Over Burpees

21 Hanging Knee Raise

15 Deadlifts 155/105

9 Bar-Over Burp

21 Knees-to-Elbow

15 Deadlifts 185/125

9 Bar-Over Burp

21 Toes-to-Bar

15 Deadlifts 225/155

9 Bar-Over Burp

Extra Credit

Strength/Accessory: 5 x 8-10 DB Bent-over rows/arm

Skill/Conditioning: SPend 5min on Strict PU/MU progressions

Mobility: Forward Fold, 5min

Thursday 113017

CrossFit Brunswick – CrossFit

Box News: We are looking at doing our Christmas Party outside the box year! If anyone has any suggestions (or wants to host one) let James know!

This Saturday, Dec 2nd, is the Grand Opening of Crossfit Glynco! We’ll keep the doors closed so everyone can go participate and support them!


#allboutdemweights #makeitlookgood #practicemakesperfect

Warm-up

15min for Warm-up, Mobility, & Instruction

400m Run/500m Row

Then with an empty barbell:

5 Elbow Rotations

5 Front Squat

5 Good Mornings

5 Tall Muscle Clean + 1 Shoulder Press

5 Hang Muscle Clean + 1 Shoulder Press

5 Mid-Shin Muscle Clean + 1 Shoulder Press

5 Tall Power Clean + 1 Push Press

5 Hang Power Clean + 1 Push Press

5 Mid-Shin Power Clean + 1 Push Press

Mobilize as needed:

Couch Stretch

Banded Shoulder/Tricep Stretch

Warm-up Power Clean

Strength

Our goal in the strength session today is not necessarily to PR, but to hit perfect reps with heavier loads.

Power Clean (1 x 1)

-10min to build to a heavy but PERFECT single.

-If the rep wasn’t perfect, don’t add weight.

Front Squat (1 x 3)

-10min to build to a heavy but PERFECT triple.

-If the set wasn’t perfect, don’t add weight.

Push Jerk (1×1)

-10min to build to a heavy but PERFECT single

-From the Racks

-If the rep wasn’t perfect, don’t add weight!

Metcon

Metcon (Weight)

5min AMREP for Weight:

ME Clean & Jerks
-Athletes will choose their own weight for the workout. (cannot ADD weight once the timer starts)

-score will be weight x reps

Warm-up

Strength/Accessory: 5 x ME 90/90 Holds

Skill/Conditioning: 10min EMOM, 20-30 DUs

Mobility: 4-Position Banded Legs