Dan Broughton

Skill: 4 Sets of:15 Weighted Ab Matt Sit Ups (25lb/15lb) into max strict HSPU.Rest 2:00 between sets WOD: AMRAP 108 Single Arm DB Hang C&J 50/35 (right arm)8 Single Arm DB Hang C&J 50/35 (left arm)12 TTB200m run Announcement: The… Read more »

Strength: Every 2 minutes for 6 rounds:1 Hang Power Snatch2 Power Snatch3 Overhead Squats WOD: 3RFT10 Front Squat 95/6515/12 Cal Row20 Wall Ball Announcement: There will be no 6pm or 7pm classes this Thursday, October 31st due to Halloween

Strength: 6×2 Push Jerk WOD: AMRAP 128 Shoulder-to-Overhead 155/10510 Box Jump 24/208 Deadlifts 155/10510 Bar Facing Burpees Announcement: There will be no 6pm or 7pm classes this Thursday, October 31st due to Halloween

Join us for open gym from 10am – noon

Partner WOD: Teams of 2 30 min AMRAP27/18 Cal Bike (Row backup)21 Med ball squat cleans15 Pull Ups100m farmer carry (together) Optional Core – Accumulate 5 minutes planks in as little sets as possible

Open 20.3 For time:21 deadlifts, 225 lb. / 155 lb.21 handstand push-ups15 deadlifts, 225 lb. / 155 lb.15 handstand push-ups9 deadlifts, 225 lb. / 155 lb.9 handstand push-ups21 deadlifts, 315 lb. / 205 lb.50-ft. handstand walk15 deadlifts, 315 lb /… Read more »

Strength: Ring Rows 4×830s Dead Hang after each set WOD: 4RFT5 Ring DIps10 HSPU15 Air Squats25 DU/75 SU

Strength: Every 90s for 7 Rounds2 Power Clean + 2 Front Squat + 1 Push Jerk WOD: AMRAP 910 Power Clean 135/9520 Wall Balls 20/14

Double Under Skill work: spend ~ 12 minutes working on DU technique, wrist rotation drills and jumping rhythm. For those who have DU, complete 5 sets of 50 DU unbroken (must start over if not unbroken). Scale numbers accordingly based… Read more »

Strength: Back Squat Pyramid5/4/3/2/1/2/3/4/5 Weights should correspond the same on both sides of the pyramid WOD: 3 RFT12 Alt KB Snatch 53/3516 Single Arm OH Lunge (53/35 – KB, stationary)20 Goblet Squats 53/35250m Row