Steph Brewer

Congratulations to Steph Brewer on earning Great Bay CrossFit’s ‘Member of the Month’ honor for April, 2015! One thing that we should say about Steph right off the bat is this:  we could probably have named her “Member of the Month” for any month since October, 2012, and it would have been deserved.  When a person does all […]

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Friday’s Workout: 4-24-15

Power Development:

Every minute, on the minute for 14 minutes:
Black:
Even: 2 push presses @ 85-90% of 1 rep max
Odd: 2 snatch pulls @ 100% of squat snatch max

Green:
Even: 5 push-ups using bands or chains and performed explosively
Odd: 5 split squat jumps on each leg

Blue:
Even: 10 push ups
Odd: 8 split squat jumps on each leg

Conditioning:
In teams of 3, and for 8 minutes, complete the following:
Partner 1: push/ pull the sled 25 meters down and 25 meters back
Partner 2: complete 40 mountain climbers (total)
Partner 3: complete as many sledge hammer swings as possible.
Partners will rotate once partner 1 has completed the sled push or pull. If partner 2 finishes the mountain climbers before partner 1 is finished, partner 2 may rest until it is time to switch stations.

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Thursday’s Workout: 4-23-15

Workout of the Day:
Black and Green options: 5 rounds for time:
7 deadlifts (225#/155) / lighter deadlifts
7 dead hang pull ups / banded pull ups
200 meter run with a (20#/14) medicine ball / 200 meter run

Blue: 4 rounds of:
5 deadlifts @ 80% of 1 rep max
7 dead hang pull ups
200 meter run with a 70#/50 kettlebell
Rest 60 seconds in between each round

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Wednesday’s Workout: 4-22-15

This Wednesday in our Crush a Weakness Wednesday Skills Class, we will be reviewing the double under and cues for a great rowing stroke. Don’t miss out on what is going to be an awesome skills class!

Power Development:
Every minute, on the minute for 14 minutes, complete:

Black:
Even: 2 squat snatches @80-85% of 1 rep max
Odd: Work on your favorite mobility drill!

Green:
Even: 2 back squats @ 75% of 1 rep max
Odd: 10 medicine ball slams (12#/8)

Blue:
Even: 10 goblet squats
Odd: 12 medicine ball slams (12#/8)

Conditioning:

Complete the following:
2 minute AMRAP of:
6 hanging knee raises / prone bridge arm marches on each arm / toes to bar
18 double unders / 54 singles
1 minute of rest
2 minute AMRAP of:
8 ring rows / 6 ring dips
18 double unders / 54 singles
1 minute of rest
2 minute AMRAP of:
6 Goblet lunges on each leg (53#/35) / body weight lunges / front rack lunges (75#/55)
18 double unders / 54 singles

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Tuesday’s Workout: 4-21-15

This week in our Crush a Weakness Wednesday Skills class, we will be working through the double under and also working to improve our rowing technique. Everyone can benefit from improving their efficiency on these movements, so we hope to see many of you in attendance!

Workout of the Day:

Black and Green options: “Fight Gone Bad”
3 rounds of:
1 minute of wall balls (20#/14)/ goblet squats
1 minute of sumo deadlift high pulls (75#/55) kettlebell deadlift or SDLHP
1 minute of box jumps (20”/16)
1 minute of push presses (75#/55) landmine presses
1 minute of rowing for calories
1 minute of rest

Blue:
3 rounds of:
30 seconds of Thrusters (115#/75), 30 seconds off
30 seconds Power cleans (115#/75), 30 seconds off
30 seconds of Box jumps (30”/24), 30 seconds off
30 seconds of Push pressses (115#/75), 30 seconds off
30 seconds of Rowing for calories, 30 seconds off
60 seconds of rest

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Monday’s Workout: 4-20-15

This week in our Crush a Weakness Wednesday Skills Class, we will be reviewing the double under and rowing technique! This will be an great class to improve your efficiency at these metabolic movements!

Power Development:
Every minute, on the minute for 14 minutes:

Black:
Even: 2 squat clean and split jerks @ 80-85% of 1 rep clean and jerk max
Odd: work on your favorite mobility drill!

Green:
Even: 2 explosive deadlifts @ 75% of 1 rep max
Odd: 5 banded broad jumps

Blue:
Even: 10 deadlifts @ 45% of 1 rep max
Odd: 8 banded broad jumps

Conditioning:
11-1 of:
Kettlebell swings (70#/53)
Burpees

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Friday’s Workout: 4-17-15

Power Development:
Every minute, on the minute for 14 minutes in teams of 2:

Black:
Even: 3 push presses @ 80% of 1 rep max
Odd: 3 clean pulls @ 100% of squat clean 1 rep max

Green:
Even: 5 explosive landmine presses on each arm
Odd: 5 tuck jumps or jump squats

Blue:
Even: 8 landmine presses on each arm
Odd: 10 tuck jumps or jump squats

Conditioning:
For 8 minutes and with a partner:
Partner 1: farmer’s carry down to the edge of the pavement and back (70#/53)
Partner 2: AMRAP mountain climbers:
Score will be mountain climbers completed by team.

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Thursday’s Workout: 4-16-15

Workout of the Day:

5 rounds of:
3 minute AMRAP of:
Run 400 meters
5 dead hang pull ups
AMRAP hang cleans (135#/95)
Rest 60 seconds in between rounds

Green group: use the kettlebell swing to eye level in place of the hang cleans

Blue group: 5 rounds of:

2:30 minute AMRAP of:
Heavy prowler push: 25 meters from the high handles
5 dead hag pull ups
AMRAP hang cleans (155#/105)

Rest 90 seconds in between rounds

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Wednesday’s Workout: 4-15-15

Crush A Weakness Wednesday’s Skills topic is the muscle up and rope climb for this week! Be sure to stop by to get some quality work in!

Power Development:
Every minute, on the minute for 14 minutes complete:
Black:
Even: 2 power snatches @ 80% of 1 rep max power snatch
Odd: Rest or work on a mobility drill

Green:
Even: 3 explosive back squats @ 60% of 1 rep max
Odd: 5 medicine ball slams (10#/8)

Blue:
Even: 10 goblet squats
Odd: 10 medicine ball slams (10#/8)

Conditioning:
In 6 minutes, complete the following:
Row 500meters
20 goblet lunges (10 on each leg) (70#/53)
AMRAP push ups
Score will be number of push-ups completed

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Tuesday’s Workout: 4-14-15

This Wednesday night, we will be reviewing the muscle up and the rope climb in our Crush a Weakness Wednesday Skills class. This is a great opportunity to improve your skills, so don’t miss it!

Workout of the Day:

For time:
First, run 400 meters, then complete:
35-25-15 of:
Box jumps (24”/20)
Burpees
Wall balls (20#/14)/ goblet squats
Once you have completed all of the reps, run 400 meters.

Blue group:
Sprint 200 meters, then complete:
25-20-10 of:
Box jumps (30#/24)
Burpee pull ups
Goblet squat (70#/53)
Once you have completed all of the reps, Sprint 200 meters

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