TWENTY THIRD BRO SESSION ANNOUNCEMENT

AND 

ENDURANCE WOD #3

Bros and Bras:

21-15-9

• Power Clean 115#/80#

• Overhead Squat 115#/80#

• Hollow Rocks

Right into 1 Mile run, then…

• 100 Double-unders

• 75 Abmat sit-ups

• 25 Cal Row

Right into 1 mile run, then…

4 Rounds of:

• 7 Deadlifts 275#/185#

• 14 Box Jumps 24"/20"

• 21 KBS 24kg/16kg

WOD DATE AND TIME: SUNDAY 5/2 @ 1PM

Endurance:

Run for 75 minutes (@ half marathon pace if you have one, otherwise 20-30 seconds slower then you 5K TT pace)

TWENTY SECOND BRO SESSION ANNOUNCEMENT 

AND

ENDURANCE WOD #2

Bros and Bras:

3 ROUNDS FOR TIME

• Run 400m
• 20 Overhead Squats (95#/65#)

rest 10:00

3 ROUNDS FOR TIME

• Row 15 calories
• 15 Clean and Jerks (115#/75#)

rest 10:00

21-15-9

• Deadlift (205#/145#)
• Burpee
• Pull-up

WOD DATE AND TIME: SUNDAY 4/19 @ 1PM

Endurance:

10K Tempo @ 45sec slower per mile than last week’s 5K TT

ENDURANCE WOD #1

With the NYC Marathon just over 6 months away I am going to start complementing the weekly Bro Session WOD announcements with a weekly Endurance WOD. This will typically be running biased although weather permitting we may wind up doing some rowing as an alternate. That being said there are many other endurance based events that will start to pop up as we get further into the Spring and Summer months so if anyone is interested in training for those these WODs will be useful for those as well. Keep in mind too these WODs can be adjusted for cycling, swimming and so one so do not hesitate to ask us for advice on how this would work. If anyone is looking for a change in their programming we do offer the full CrossFit Endurance Model. Please ask us for details if you are interested in individualized and customized programming. That being said we are going to kick things off with:

5K Time Trial

This will give us some good feedback on where you are as we come out of the winter doldrums here. Once we have this data we can start to adjust our weekly prescription for running based specific workouts. Make sure you perform a comprehensive warm-up with some active/functional flexibility and even some Pose Running Drills (if you are unfamiliar with these drills please ask us for details). This run will be done on your own to start but we do have some routes already mapped out for your convenience if you need them. Good luck, have fun and report back to us.

TWENTY-FIRST BRO SESSION ANNOUNCEMENT

Start at 0:00

12-9-6-3

Burpee Box Jump 24/20

Squat Clean 135/95



Rest EXACTLY 5 min (regardless of your time on the first part)



21-15-9

Push Jerk 155/105

Toes to Bar



Rest EXACTLY 5 min (regardless of total time on the clock)



40 Overhead Squats 75/55

20 Handstand Push Ups

30 Overhead Squats

15 Handstand Push Ups

20 Overhead Squats

10 Handstand Push Ups



Rest Exactly 5 Min



Run 1 Mile

WOD DATE AND TIME: SATURDAY APRIL 11TH AT 1:30PM

ON THE 21ST WEEK THE BROS AND BRAS RESTED!!

ENJOY THE EASTER AND PASSOVER HOLIDAYS AND WE WILL SEE YOU NEXT WEEKEND!