Dan Broughton

Tempo Front Squat – 31X1 4×3 @ 80% 5RM 4RFT 12/10 Cal Row 10 Single Arm DB Overhead Squat 50/35 | 35/25 | 25/15 6 Dual DB Devil’s Presses 50/35 | 35/25 | 25/15 Workout – we have two complex… Read more »

Hero WOD – Zachary Tellier For time 10 burpees 10 burpees 25 push ups 10 burpees 25 push ups 50 lunges 10 burpees 25 push ups 50 lunges 100 sit ups 10 burpees 25 push ups 50 lunges 100 sit… Read more »

Alt EMOM 24 (6 rounds) Minute 1: 14/10 Cal Bike Minute 2: 1 Round of DT 155/105 | 135/95 | 95/65 Minute 3: 16/12 Cal Row Minute 4: Rest Today’s workout is NOT a partner WOD, but we should at… Read more »

Clean Pulls – 4×5 at 90-100% of 1RM Clean Annie: For Time 50-40-30-20-10 Dus or DU attempts or SU Ab Mat Sit Ups Classic benchmark Annie today, but for those working on DU we highly encourage doing DU attempts instead… Read more »

HSPU Skill work ~ 10-15 minutesFor those with HSPU, complete one max set of HSPU, then E2MOM for 10 minutes complete 50-60 % of max reps. AMRAP 123 Strict Pull Ups | Assisted Strict | Ring Row6 Strict HSPU |… Read more »

Back Squat –2×5 @ 110% of Front Squat 5RM2×10 @ 80% of Front Squat 5RM 3RFT (12 min cap)50′ DB single arm overhead walking lunges 50/35 | 35/25 | 25/1525 KB Swing 53/35 | 35/26 | 26/1820 Alt DB snatches… Read more »

For Time: 30 min cap 1000/800m row 21 Burpee Box Jump Overs 24″/20″ | 20″/16″ | Burpee Step Overs 1000/800m row 21 Clean and Jerks 155/105 | 135/95 | 95/65 1000/800m row 21 Burpee Box Jump Overs 24″/20″ | 20″/16″… Read more »

Strict Press – Build to a heavy triple in 15 minutes Strength – we’re looking to get at least 105-110% of our 5RM here. 3RFT (15 min cap) 200m run 15 pull ups | Assisted PU | Ring Rows 10… Read more »

***Reminder, open house for Barbell Club from 8AM to 10AM!*** Teams of 2: For time: (30 min cap) 100 Dual KB deadlifts 70/53 | 53/35 | 35/26 400m run (together) 100 Thrusters 95/65 | 75/55 | 45/35 400m run 100… Read more »

Open Gym/Crossfit Endurance: 48 minute EMOM: Minute 1 – Max Distance Atlas Stone OR Front Rack KB Carry (heavy) Minute 2 – 15 KB Sumo Deadlift High Pull (heavy) Minute 3 – Max Distance Ski Erg Minute 4 – 12… Read more »