Monday, September 26, 2016

SEVENTY SEVENTH BRO SESSION




With a Partner Complete 5 Rounds for time and rounds:


  • Partner A) 1 Mile Run
  • Partner B) Max Rounds of:
    • 10x Pull up
    • 15x Push up
    • 20x Air Squats


*Switch when Partner gets back from run – Each round is completed after both partners have run.

WOD DATE AND TIME: THIS WILL BE ANOTHER "DO ON YOUR OWN" BRO SESSION WHICH CAN BE COMPLETED AT ANY REGULAR CLASS TIME DURING THE WEEKEND.

Wednesday, September 21, 2016

SEVENTY SIXTH BRO SESSION




3 Rounds:
  • Run 800m
  • 50 Thrusters (45#/35#)
  • Run 800m

WOD DATE AND TIME: THIS IS A "DO IT ON YOUR OWN" BRO SESSION AND CAN BE COMPLETED DURING ANY REGULAR CLASS TIME OVER THE WEEKEND.

Monday, September 12, 2016

SEVENTY FIFTH BRO SESSION


AMRAP40
  • 10 Thrusters (115#/80#)
  • 400m Run
  • 15 Burpees
  • 200m Run
  • 20 Pull-ups

WOD DATE AND TIME: THIS ONE IS A "DO IT ON YOUR OWN" AND CAN BE DONE DURING REGULAR CLASS TIMES ON SATURDAY (9/17) OR SUNDAY (9/18).

Tuesday, September 6, 2016

SEVENTY FOURTH BRO SESSION


9/11 MEMORIAL WOD

In Teams of 2 Complete for Time:
  • 2001 Meter Row or Run
  • 11 Box Jumps (30″/24″)
  • 11 Thrusters (125/85)
  • 11 Burpee Chest To Bar Pullups
  • 11 Power Cleans (175/120)
  • 11 HSPU 
  • 11 KB Swings (32kg/24kg)
  • 11 T2B
  • 11 Dead Lifts (170/120)
  • 11 Push Jerks (110/75).
  • 2977m Row or Run
*The Row/Run portion at the beginning and end will be broken up between the partners evenly. From there each partner must complete the 11 repetitions of each of the 9 exercises before moving on. Reps can be partitioned any way you choose.

From CrossFit HQ:
  • The 2001M row or run represents the year the attack took place.
  • The 11 Reps of 9 exercises represent the date.
  • The 2977M row or run represents the number of deaths at the WTC.
Even the weights have meaning.
  • The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
  • The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
  • The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined
  • The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center



WOD DATE AND TIME: SUNDAY 9/11 @ 12:30PM

Monday, August 29, 2016

SEVENTY THIRD BRO SESSION



Teams of 2 Complete the Following:

  • AMRAP30
    • 20 Thrusters (135#/95#) 
    • 30 Lateral Box Jump Overs (24"/20")
    • 400m Run (each partner runs 200m)

WOD DATE AND TIME: SATURDAY 9/3 @ 1:30 PM



Monday, August 22, 2016

SEVENTY SECOND BRO SESSION 





For time:
  • 50-40-30-20-10 reps, Air Squat 
  • 5-4-3-2-1 reps, Clean & Jerk 225/155 

21-15-9 reps of:
  • Wallball Shot 20/14 
  • Toes-to-bar 
  • Handstand Push-up 

For time:
  • 1500m Row 
  • 1 Mile Run 

*Rest 5 minutes between workouts

WOD DATE AND TIME: SATURDAY 8/27 @ 12:30 PM

Monday, August 15, 2016

SEVENTY FIRST BRO SESSION





For Time:
  • 400m Overhead Walking Lunge (45#/35# plate) 
*Every time the weight come down from overhead perform 30x Burpees.


WOD DATE AND TIME: THIS BRO SESSION MAY BE COMPLETED AT ANY REGULAR CLASS TIME OVER THE WEEKEND.