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

FORTY NINTH BRO SESSION ANNOUNCEMENT

AKA ALLAN'S GOING AWAY BRO SESSION

"The Iron Triathlon"

Reps 1.2.3.4.5.6.7.8.9.10.11.12.13.14.15.16.17.18.19.20 of:

• Deadlift 225#/155#
• Bench Press 185#/115#
• Clean 155#/85#

*There will be a bonus exercise thrown in to offset the Bench Press portion. This will be explained on Saturday.

WOD DATE AND TIME: SATURDAY 1/30 @ NOON

FORTY EIGHTH BRO SESSION ANNOUNCEMENT

For Time:

• 100 Ball Slams (20#/14#)
• 100 Wall Balls (20#/14#)
• 100 Sandbag to Shoulder (80#/60#)

Then Immediately Into:

• 100 Curtis P (95#/65#)
• a Curtis P is a barbell complex consisting of a Power Clean, Front Rack Lunge with the right leg, Front Rack Lunge with the left leg, and finished with a Push Press

WOD DATE AND TIME: SUNDAY 1/10 @ 12:30PM

FORTY SEVENTH BRO SESSION ANNOUNCEMENT

“Ryan” 

5 rounds for time of…

• 10x push press (135#/95#) 
• 20x step ups (24in box) 
• 10x deadlift (225#/155#) 
• 200m farmers carry (140#/80#)

*After Round 1 -- Run 800m

*After Round 2 -- Row 1K

*After Round 3 -- 200 Double Unders

*After Round 4 -- Bike 1 Mile

*After Round 5 -- Ski Erg 800m

WOD DATE AND TIME: SATURDAY 1/2 @ 12:30PM

FORTY SIXTH BRO SESSION ANNOUNCEMENT

For time:

• 30-20-10
• Wall Balls
• Sit-ups

Then,

7 Rounds:

• 7 Cleans (135#/95#)
• 7 Bar Facing Burpees
• 200m Sandbag Run (80#/60#)

WOD DATE AND TIME: SATURDAY 12/19 @ 12:30 PM