CrossFit Brigade – CrossFit
Upcoming December Events:
12/9 – Naughty or Nice Toy Drive Event from 9am – 11am. Sign up for a heat, bring an unwrapped toy (not required), and wod with us. See FB event page for more info.
12/16 – Brigade Cocktail Christmas Party. Food/Dessert/ sign up sheet is posted. Sign up, bring a dish, and let’s hang out in normal clothes. 7pm at the Murchison’s. See FB event page for more info.
12/23 – 12 Days of Christmas Wod. If you’ve never done it, you gotta do it. If you’ve done it, do it again!
Colby’s Back Circuit (No Measure)
5 Jefferson Curls
5 Back Extensions + 10 Hip Extensions
5 Tempo Sandbag Bear Hug Squats (3/2/0)
Black & Blue (Bergeron) (Time)
10 Power Cleans (135/95#)
Regular burpees. These are not over the bar.
3 Giant Sets (complete 1 movement after the other circuit style, rest as needed):
1) Single Arm Bell Up KB 90 Degree Hold – 3x walk down, switch, and back
2) Bulgarian Split Squats (w/ KB or DB) – 3×8 each leg
3) Seated Z Press (w/ KB or DB) – 3×8
4) Cossack Squat (weighted w/ KBs or DBs if able) – 3×5 each leg
Smash the scap, shoulders, and pecs with a lacrosse ball from the burpees, pull, and cash out.
Foam roll the quads, hammies and low back from the pulling and cash out.