Monday 061118

CrossFit Brunswick – CrossFit

-June’s Free Friday & CFB Social will be THIS Friday June 15th!

-Nutrition Challengers; Your next Lecture will be THIS Saturday the 16th at 10am with Coach Kansas (not the 23rd as previously listed).

-Don’t forget about Father’s Day coming up on June 17th!


It’s MONDAY! Let’s trump that case of the Monday’s with a little fitness. “Strength and growth come only through continuous effort and struggle.” -Napoleon Hill #mondaymotivation #tuesdayeve #backtothegrind #crossfitbrunswick

Warm-up

20min for Warm-up, Mobility, & Instruction

Slow 5min AMRAP

30′ Walking Samson Stretch w/PVC

10 Snatch Grip Push Press

30′ Walking Samson Stretch w/PVC

10 Wall Squat Therapy w/PVC

Then, Mobility

T-Spine Ext, 2min

PVC Shoulders, 2min

Then, w/empty barbell

5 Tall Muscle Snatch

5 High Hang Muscle Snatch + 1 OHS

5 Low Hang Muscle Snatch + 1 OHS

5 Standing Sots Press

5 High Hang Power Snatch + 1 OHS

5 Low Hang Power Snatch + 1 OHS

5 Power Position Sots Press

Review & Warm-up Low-Hang Snatch

Strength

Low-Hang Snatch (6 x 3, 4 x 2)

-One set of 2 or 3 reps every 2min for 20min (10 total sets)

-Reps do NOT have to be touch-and-go.

-Start at 60%1RM and increase by 5% EVERY TWO SETS. Final 2 set should be 80%1RM.

-2×3@60%

-2×3@65%

-2×3@70%

-2×2@75%

-2×2@80%

Metcon

Metcon (Time)

For Time, 12min Cap:

10-to-1 Bar Facing Burpees

*1 Hang Snatch AFTER each round.

Rx 115/80, Rx+ 155/105
-Workout finishes with a hang Snatch

Extra Credit

Strength/Accessory: 3 x 8-10 Strict WIDE GRIP Pull-ups

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

Mobility: Bar Smash/Foam Roll Lats

Sunday 061018


CrossFit Brunswick – CrossFit

-June’s Free Friday & CFB Social will be next Friday June 15th!

-Don’t forget about Father’s Day coming up on June 17th!

Warm-up

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

Metcon

Metcon (Time)

Two Rounds For Time:

800m Run

70 Thrusters 45/35

60 DB Hang Clean & Jerk 50/35

500m Row

40 Ground-to-OH 95/65

30 Alt Lunges w/ DB

20 Bar Facing Burpees

10 OHS 135/95

5 Bar MU

-Partners will TAG & SWAP every complete movement

Saturday 060918


CrossFit Brunswick – CrossFit

-To our Nutrition Challengers; NUTRITION LECTURE TODAY at 10am.

-June’s Free Friday & CFB Social will be next Friday June 15th!

-Don’t forget about Father’s Day coming up on June 17th!


#herowodsaturday #honorthyheroes #honorthefallen #RIP

Warm-up

20min for WOD Explanation & Athlete’s Choice Warm-up

Metcon

AdamBrown (Time)

Two Rounds For Time of:

295 pound Deadlift, 24 reps

24 Box jumps, 24″ box

24 Wallball shots, 20 pound ball

195 pound Bench press, 24 reps

24 Box jumps, 24″ box

24 Wallball shots, 20 pound ball

145 pound Clean, 24 reps
In honor of Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, AR, was killed on March 17th, 2010
To learn more about AdamBrown click here
-May scale by making this a Partner WOD

Friday 060818

CrossFit Brunswick – CrossFit

-To our Nutrition Challengers; Your next lecture will be tomorrow June 9th at 10am where we will go over Nutrition Timing & Partitioning.

-June’s Free Friday & CFB Social will be next Friday June 15th!

-Don’t forget about Father’s Day coming up on June 17th!


“Everybody’s workin for the weekend!” But we see you, weekend warriors! Keep chasing it and enjoy what the weekends bring for you. #itsthefreakinweekend #summerishere #workhardplayhard #crossfitbrunswick

Warm-up

15min for Warm-up, Mobility, & Instruction

6min EMOM

40sec Slow Row + WBS

20sec Rest & Rotate

40sec Moderate Row + Burpees

20sec Rest & Rotate

40sec Hard Row + AMSU

20sec Rest & Rotate

Then, Mobility:

T-Spine Ext, 2min

Then, 5 reps each w/empty barbell

Hang Power Clean

Elbow Rotations

Shoulder Press

Push Press

Review & Warm-up Push Press

Strength

Push Press (5 x ME @ ~50%1RM)

-1 Max Effort set every 3min for 15min, aiming for 10+ reps per set.

-From the Floor.

-Score your WORST SET.

-perform 1 set of 8-10alt Pistols (or Progressions) per set

Metcon

CFB Crippler (Time)

100 cal Row

100 Front Squat (RX95/65, +135/95)

Partition reps/calories as desired.
-20min Cap

Extra Credit

Strength/Accessory: 5 x ME Srict Pull-ups (scale for 10+ reps per round)

Skill/Conditioning: 5 x 100m Sprint

Mobility: Bar Smash/Foam Roll Quads

Thursday 060718

CrossFit Brunswick – CrossFit

To our Nutrition Challengers; Your next lecture will be this Saturday June 9th at 10am where we will go over Nutrition Timing & Partitioning.

-June’s Free Friday & CFB Social will be next Friday June 15th!

-Don’t forget about Father’s Day coming up on June 17th!


“Cardiorespiratory endurance, stamina, strength, power, speed, flexibility, agility, accuracy, balance, and coordination: you’re as good as your weakest link.” -Greg Glassman #micdrop #boom #workharder #naildownweaknesses #crossfitbrunswick

Warm-up

10min for Warm-up, Mobility, & Instruction

2 Rounds with a Partner

40sec MB Clean & Shoot (for Height)

20sec Rest

40sec MB Clean & Throw (for Distance)

20sec Rest

Mobilize Shoulders AS NEEDED

Warm-up Bench Press to ~60-65%1RM

Strength

Bench Press (10 x 5 @ 65-70%)

-1 set of 5 reps every 90sec for 15min (10sets)

-All sets at the same weight, between 65-70%1RM.

-10 Band Pull-Aparts per set

Metcon

Metcon (AMRAP – Rounds and Reps)

25min Partner Leapfrog:

400m Run

30 DB Snatch 50/35

20 Burpee Over DB
-Partners will TAG and swap every movement.

-Score is total rounds plus reps completed. Count the run as 1 Rep.

Extra Credit

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

Skill/Conditioning: Assault Bike, 5 Rounds of 1min Sprint 2min Rest

Mobility: Banded Shoulders, 3min/side