Dan Broughton

Stop by and join us for Open Gym from 1000-1200.

Partner WOD (teams of 2): AMRAP 24 mins: Complete as many rounds as possible in 24 mins of: 50 Wall Balls 50 Double Unders 40 Box Jumps, 24/20 in 40 Toes-to-bars 30 Burpees 30 Chest-to-bar Pull-ups 20 Cleans, 155/105 lbs… Read more »

Skill: Kipping HSPU practice. 15 minutes to work on technique in preparation for the open. Conditioning: Open 18.4: For time: 21 Deadlifts, 225/155 lbs 21 Handstand Push-ups 15 Deadlifts, 225/155 lbs 15 Handstand Push-ups 9 Deadlifts, 225/155 lbs 9 Handstand… Read more »

Skill: Turkish Get Ups – Accumulate 20 reps as heavy as possible with good form (10/arm) Conditioning retest: Annie – 50/40/30/20/10 DUs and Ab Mat Sit Ups (retest from 1/22, for those that tripped up, work on smaller, more efficient… Read more »

Conditioning: Filthy Fifty – For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50… Read more »

Weightlifting: 20 minutes to establish a 5 Rep Max Hang Squat Snatch. Conditioning: Ascending AMRAP 9: 1 Power Snatch 75/55lb, 1 Overhead Squat 75/55lb, 1 bar facing burpee, 2/2, 3/3, 4/4, ect.

Strength – Speed Deadlifts: 3×3 @ 65%, 3×2 @ 75%, 3×1 @ 85%. *Working on how quickly we pull the bar off the floor, not how quickly the reps are done (think explosive power). Really focus on the brace, so… Read more »

HERO WOD Emily:10 RFT30 Double Unders15 Pull Ups30 Air Squats100m Sprint2 min rest Second Lt. Emily Jazmin Tatum Perez, 23, was killed Sept. 12, 2006, when her Humvee was struck by an improvised explosive device as she was leading a… Read more »

Conditioning: 3 Rounds for time – 800m run/1000m row/2400m bike followed by 5 rounds of “The Chief” (The Chief is 3 Power Cleans 135/95, 6 Push Ups, 9 Air Squats). Time cap of 40 minutes, but our goal is under… Read more »

Skill: Handstand Walk Practice (make up) – 15 minutes of HS walk, free standing HS holds, or other skill practice. Conditioning: CrossFit Games Open 17.2As many reps as possible in 12 mins of: 2 rounds of: Dumbbell Front Rack Walking… Read more »