Monday 120318

CrossFit Brunswick – CrossFit


Concentrating on everything December brings like… ^^^ #somanylists #somuchtodo #keepworkingout #healthymind #keepsyouorganized #CFB

Warm-up

Warm-up (No Measure)

Easy 2 min row/AB/ski

10 banded good mornings

Elevated CAT stretch (45 secs)

Twisted Cross (30 secs per side)

3 sets:

2 strict press w/ bar

3 push press w/ bar

4 push jerks w/ bar

Rest 30 secs

2 sets:

10 jumping sir squats

5 burpees

Strength

Push Jerk

One set every 2 mins for 12 mins:

1: 10 UB push jerks @ 115/75

2: 8 UB push jerks @ 135/95

3: 6 UB push jerks @ 165/115

4: 4 UB push jerks @ 185/125

5: 2 UB Push jerks @ 205/145

6: AMRAP Push jerks @ 225/155

**Modifications: Do not modify reps, just lower the weight, still try to progressively increase weight each set, even by a little if possible

**Partner up to save equipment if needed

Metcon

Metcon (Time)

6 min AMRAP:

2-4-6-8-10..etc

Cal row

DB burpee (50/35) (one DB in each hand)

Rest 4 mins

Then

For time:

15-12-9-6-3

DB thrusters (50/35)

Burpee over DB

**6 min cap

Sunday 12218

CrossFit Brunswick – CrossFit

This Monday all 6am classes will be moved to 5:45am!

The gym will be closed for renovations Saturday December 8th and Sunday December 9th!

Christmas party and White Elephant exchange will be held at the Box on December 14th! Bring a dish and a friend!

Driven Orders will be placed on December 15th!


Is this post wod stretching? Or an entire class laid out? #classdown #gohard #theydid #crossfitbrunswick

Metcon

Saved by the Barbell (3 Rounds for reps)

3 rounds for max reps of:

1 minute of burpees


1 minute of wall-ball shots

1 minute of deadlifts


1 minute of med-ball sit-ups


1 minute of hang power cleans


Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans


Women: 14-lb. ball, 75-lb. deadlifts and cleans

Warm-up (No Measure)

15 minutes to warmup barbells for WOD

Metcon

3mile Assault Bike (Time)

Saturday 12118

CrossFit Brunswick – CrossFit

Next Monday all 6am classes will be moved to 5:45am!

Hoodie Orders end December 1st!

The gym will be closed for renovations Saturday December 8th and Sunday December 9th! Anyone who wants to lend a helping hand is welcome! We will provide refreshments!

Christmas party and White Elephant exchange will be held at the Box on December 14th! Bring a dish and a friend!

Driven Orders will be placed on December 15th!

Clovis (Time)

For time:

Run 10 miles

150 Burpee pull-ups
In honor of U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, was killed on March 15, 2012
To learn more about Clovis click here
partition the run and burpee pullups as needed

Scaling options:

4-Run 6 miles – 8600meters- 120 burpee pull-ups

3-Run 4 miles – 6400meters-100 burpee pull-ups

2-Run 3 miles – 4800meters- 75 burpee pull-ups

1-Run 1.5 miles – 2400meters- 50 Burpee Pull-ups

Friday 113018

CrossFit Brunswick – CrossFit

Next Monday all 6am classes will be moved to 5:45am!

Hoodie Orders end December 1st!

The gym will be closed for renovations Saturday December 8th and Sunday December 9th! Anyone who wants to lend a helping hand is welcome! We will provide refreshments!

Christmas party and White Elephant exchange will be held at the Box on December 14th! Bring a dish and a friend!

Driven Orders will be placed on December 15th!


Nope. You saw correctly. 30 rounds. #holleyman #benchmarkfriday #30rnds #crossfitbrunswick

Warm-up

Ten minutes to get to the weight you want to use

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

Thursday 112918

CrossFit Brunswick – CrossFit

Next Monday all 6am classes will be moved to 5:45am!

Hoodie Orders end December 1st!

The gym will be closed for renovations Saturday December 8th and Sunday December 9th! Anyone who wants to lend a helping hand is welcome! We will provide refreshments!

Christmas party and White Elephant exchange will be held at the Box on December 14th! Bring a dish and a friend!

Driven Orders will be placed on December 15th!


Your littles look up to you more than you know. #startemyoung #kidsloveit #adultsloveit #itsforeveryone #crossfitbrunswick

Warm-up

Burgener Warmup

Mobility

Spend ten minutes alternating between the AB (to get warm) and mobilizing your shoulders (to get ready to snatch)

Strength

Snatch (Find a 1RM)

-20min Cap

Metcon

Metcon (AMRAP – Reps)

16min AMRAP:

400m Run

ME Unbroken Thrusters 95/65
-Score is a single, Max Effort, UNBROKEN set of thrusters completed after each run. Once you break a set of Thrusters, you must complete another 400m to get additional reps.