FIFTY SIXTH BRO SESSION

For time: 

• 12 Squat Clean 185/135 
• 9 Thrusters 185/135 
• 6 Clean & Jerks 185/135

7 Rounds for time of: 

• 250m Row 
• 5 Handstand Push-ups, strict

3 Rounds for time of:

• 400m run 
• 8 Deadlifts 275/185 
• 12 Bar Facing Burpees

*Rest 5 minutes between workouts


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

FIFTY FIFTH BRO SESSION

Partner WOD:

• Partner #1: Run 200m
• Partner #2: Row as many calories as possible 
• Continue repeating until 500 calories have been rowed

*If you do not have a partner row as many calories per minute as possible until 250 calories have been rowed.

WOD DATE AND TIME: TO BE COMPLETED ON YOUR OWN DURING CLASSES OVER THE WEEKEND

FIFTY FOURTH BRO SESSION ANNOUNCEMENT

As a 2 person team complete the following:

• Run 1 mile

• 50x Dead Lift (225/155)

• 100x Box Jump (24/20)

• 50X Power Clean (155/105)

• 100X Slam Ball (30/20)

• 50x Overhead Squat (115 / 75)

• 100x Burpees

• 50x Sand Bag Get Ups (60#/40#)

• Run 1 mile

*This is a partner workout. The mile is run as a team and then the reps are divided up however you choose. If you do not have a partner you can do half the reps or push through all the reps on your own.

WOD DATE AND TIME: SUNDAY APRIL 17th @ 12 NOON

FIFTY THIRD BRO SESSION ANNOUNCEMENT

C2B Fran

• 21-15-9
• Thrusters (95#/65#)
• C2B Pull-ups (do them jumping or banded if need be)

Immediately into... 

• 1 Mile Run TT (record time)

Immediately into...

• 5 Rounds
• 5 Deadlifts (275#/185#)
• 10 Burpees

Immediately into...

• 30 Squat Clean and Jerks (155#/105#) 

WOD DATE AND TIME: THIS WEEK'S BRO SESSION CAN BE DONE AT ANY CLASS TIME ON SUNDAY MORNING.

FIFTY SECOND BRO SESSION ANNOUNCEMENT

For the next 5 weeks the CrossFit Open Workouts will function as the de facto Bro Session WOD. You are by no means obligated to sign up for the Open but feel free to do so and see how far you can push and how much fun you can have. In the meantime you will be able to attempt these workouts with the rest of the gang on Saturday 2/27 at 12:30pm and Sunday 2/28 at 11:30am. Due to the space requirements for this first workout it will not be an option to do this during regular class times.

Workout 16.1

AMRAP20

• 25 feet overhead walking lunge (95#/65#)
• 8 Bar Facing Burpees
• 25 feet overhead walking lunge
• 8 Chest-to-Bar Pull-ups

FIFTY FIRST BRO SESSION ANNOUNCEMENT

Double Hero WOD

"Holleyman"

• 30 Rounds
• 1 Power Clean (225#/155#)
• 3 HSPU
• 5 Wall Balls (20#/14#)

"Lumberjack 20"

• 20 Deadlifts (275#/185#)
• Run 400m 
• 20 KBS (32kg/24kg)
• Run 400m
• 20 OHS (115#/75#)
• Run 400m
• 20 Burpees
• Run 400m
• 20 C2B Pull-ups
• Run 400m
• 20 Box Jumps (24"/20")
• Run 400m
• 20 Squat Cleans (95#/65#)
• Run 400m

WOD DATE AND TIME: SUNDAY 2/21 @ NOON

FIFTIETH BRO SESSION ANNOUNCEMENT

AMRAP30 with a Partner:

• 1st person = 7x hang snatch (75#/55#)
• 2nd person = max hand release push ups
• Switch after the snatches are completed. 
• Score will be the # of push-ups for the team.
• If no partner, then do 7x hang snatch and 10 HR push-ups.

WOD DATE AND TIME: SUNDAY 2/7 @ 12 NOON