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