Holiday Hours

CrossFit Bren Mar will be closed this week. The coaches are on leave! We will have classes starting again next Monday.
Merry Christmas!

Active Rest

WU
Slow jog to tire hammer.
50 hammer strikes
Jog back into gym
Squat Hold ALAP x3 with 45/25 plate overhead.
2 min AMRAP
Single Unders
WOD
Work on KBS 15 min
THEN
30 KBS per minute until you can't do 30 in the minute.

Burpee Deadlift

WU
2x12 CFWU
WOD
AQAP
Row 1000m
Then 50 each broken up how you like.
Burpees
Thrusters 95/65
Deadlift 225/155
Abmat Situps
Then
Row 1000m
PWOD
Mobilize!

Climb Ball

WU
2 rounds AQAP
10 Toes to Rings
20 Med Ball Cleans
15 Good Mornings 45/33
10 Sit to Stand 15/10
Strength
1, 1, 1, 1, 1
Spilt Jerk
WOD
Climb Ball
12 AMRAP
10 Slamballs 20/10
1 Rope Climb
PWOD
Stretch

Snatchie Snatch

WU
3x10 CFWU
WOD
Snatchie Snatch
50 KBS .75/.5
30 Hang Power Snatch 75/45
10 BJ 24/20
40 KBS
20 HPS
20 BJ
30 KBS
10 HPS
30 BJ
PWOD
Row 500m AQAP

Crawl and Clean

WU
3x8 CFWU
Skill
Work on muscle up progression 10 min
WOD
Clean and Crawl
Bear Crawl
7 lengths of gym
20 Power Cleans 135/95
20 T2B
Bear Crawl
3 Lengths of Gym
10 Power Cleans
10 T2B
PWOD
TABATA
PUSHUPS

Clean and Snatch Work

WU
500m slow row
3 Rounds Cindy AQAP
Work your way through the following progressions for the Clean and Snatch. Use the following equipment in order to perform 3 of each move in the sequence listed. No med ball work for the snatch. All are full squat.
PVC or Stick
Med ball 20/14
Empty bar 45/33
Moves:
High Hang Clean
Hang Clean
Full Clean
Overhead Squat
Snatch Balance
High Hang Snatch
Hang Snatch
Snatch
WOD
1,1,1,1,1
Work your way to a heavy Clean
Then
1,1,1,1,1
Work your way to a heavy Snatch
Rest 1 min between attempts
PWOD
Roll out

See below for specifics of todays WOD. Correction...

See below for specifics of todays WOD.
Correction
10 KBS
10 BURPEES

Swing a Burpee

WU
CFWU 2x10
Skill
100 DU Attempts count!
WOD
Swing a Burpee
10 rounds AQAP
10 KBS @1.5/1
Burpees
PWOD
8 rounds
30 Sec
Sprint length of gym to wall and back. Rest for remainder of 30 sec period

Double Deadlift

WU
Athletes Choice
Skill
Work on handstand walk
5 min
WOD
Double Deadlift
100 FL @100/70
100 DU
PWOD
STRETCH AND ROLL YOUR BACK

Sit and Swing

WU
2x10 CFWU
Strength
Work to max OHS
10 Min
WOD
Sit and Swing
40, 30, 20, 10
Abmat Wallball Situps 20/14
Kettlebell Swings 1.5/1
PWOD
Slow row 500m

Dead Push

WU
3x10 CFWU T2B instead of pullups
Strength
3x Max dead hang pullups 1 min rest between sets
WOD
Row 2000m @70% effort
Dead Push
EMOM 7 min
4 DL @ 225/155
5 Pushups
Bar Jump Over remaining time
PWOD
Stretch

The Loch Ness

(Courtesy CrossFit New England)
WU
Athletes Choice 10 min
Strength/Skill
Work to heavy C&J
WOD
The Loch Ness
Teams of 2
AMRAP 15 min
One team member completes a full round while the other rests
5 Snatches @95/65
10 Wallballs @ 20/14
If you are by yourself rest for the amount of time it took to do the round. If you have three athletes, 2 work while 1 rests then switch.
PWOD
Stretch

The Thirties

WU
Inchworm length of gym
Crab walk length of gym
20 Abmat situps
20 Pushups
Strength
EMOM 7 MIN
3 FS @ 80%
WOD
The Thirties
1 round AQAP
30 each
30 Burpee BJ 30/24
30 OHS 95/65
30 Cal Row
30 PP 95/65
30 DU
PWOD
Stretch