Patrick Sullivan

170th Bro Session

For time: 15-12-9 reps for time of:  Power Snatch, 115#/75#  Chest-to-bar Pull-ups  15-12-9 reps for time of:  Hang Squat Clean, 115#/75#  Knees-to-elbows  Ring Dips  15-12-9 reps for time of:  Burpees, bar-facing  Deadlift, 115#/75#  Push Press, 115#/75#  *Rest 5 minutes between… Read more »

169th Bro Session

For time in a weight vest 50-40-30-20-10: Box Step over (24”/20”) Burpee Ring Row *400m Run between each rung WOD DATE AND TIME: This Bro Session can be done during Open Gym (noon to 2pm) on Saturday 12/8.

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Active Recovery WOD – 12/3 – 12/9

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a… Read more »

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168th Bro Session

4 Sets for time with a partner: Partner A) Run 800m Partner B) AMRAP: Round 1) Man Maker (50#/35#) https://youtu.be/iMNnvhg1JcM Round 2) Curtis – P (95#/65#) https://youtu.be/uLff8fhPIQg Round 3) Burpee – Pull up Round 4) Devils Press (50#/35#) https://youtu.be/_-iCGodEZNo *Once… Read more »

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What Is CrossFit?

If you were to ask a large group of people the question, “What is CrossFit?” you might get a few different answers.  Potential Answer #1 — It’s a high intensity workout, like HIIT or P90X. Potential Answer #2 — It’s… Read more »

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Active Recovery WOD – 11/26 – 12/2

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a… Read more »

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167th Bro Session

With a Partner 90:00 AMRAP: 400m Run 50x Burpee Box Jump Overs (24”/20”) 200m Farmer Carry (55/35) 20x Barbell Turkish Get up (45#/35#) 50m Overhead walking lunge (45/35) 5x Wall Walks WOD DATE AND TIME: This Bro Session can be… Read more »

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Active Recovery WOD – 11/19 – 11/25

Active recovery focuses on completing a workout at a low intensity, but just high enough that it gets the blood moving and helps reduce residual fatigue in the muscle. On a recovery day, running at a low intensity for a… Read more »

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166th Bro Session

With a Partner For Time: 1 Mile run (together) 200 Jump Lunges 800m Run (together) 100x Slam Ball (30#/20#) 400m Run (together) 100x Wall Ball (30#/20#) 400m Run (together) 100x Slam Ball (30#/20#) 400m Run (together) 200 Jump Lunges 1… Read more »

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