03 Apr 2016 – BroSesh Sundays: The Birthday BroDown, next Sunday

Just one week to go until our Next BroSesh Sunday...

Our next BroSesh Sunday will be Sunday 10 April from 10.30 - noon. Remember, this isn't just any ol' BroSesh.... this is a sesh of EPIC proportions to celebrate the birthday of the original Bro... Coach Phil!

The session is free for all CF1864 members. All you need to do is sign up on Team up here so we can get an idea of numbers!


WORKOUT OF THE DAY

CrossFit (11 am - Noon)

A) Strength Testing

Deadlift: Establish a 1 rep max

B) CrossFit Games Open 14.3

8 Minute AMRAP:
10 Deadlifts (60/40 kg)
15 Box Jumps (24/20 in)
15 Deadlifts (85/60 kg)
15 Box Jumps
20 Deadlifts (102.5/70 kg)
15 Box Jumps
25 Deadlifts (125/85 kg)
15 Box Jumps
30 Deadlifts (142.5/92.5 kg)
15 Box Jumps
35 Deadlifts (165/102.5 kg)
15 Box Jumps

Competition Class (9.30 - 11 am)

A) Strength Testing
Deadlift: Establish a 1 rep max

B) Advanced Gymnastics Tests

B1) Strict Muscle-up: 1 set for max reps
B2) Kipping Muscle-up: 1 set for max reps
B3) Strict HSPU: 1 set for max reps
B4) Kipping HSPU: 1 set for max reps
B5) Handstand walk: 3 attempts for max distance
B6) Max pistols, left leg in 60 seconds
B7) Max pistols, right leg in 60 seconds 

C) CrossFit Games Open 14.3

Engine Work (8.30 - 9.30 am)

A) Strength Testing

Deadlift: Establish a 1 rep max

B) CrossFit Games Open 14.3

8 Minute AMRAP:
10 Deadlifts (60/40 kg)
15 Box Jumps (24/20 in)
15 Deadlifts (85/60 kg)
15 Box Jumps
20 Deadlifts (102.5/70 kg)
15 Box Jumps
25 Deadlifts (125/85 kg)
15 Box Jumps
30 Deadlifts (142.5/92.5 kg)
15 Box Jumps
35 Deadlifts (165/102.5 kg)
15 Box Jumps