Dan Broughton

WOD: Every 6 minutes for 24 minutes (4 minutes work / 2 minutes rest) complete: 4 minutes: 500m row then AMRAP Clean and Jerks 135/95, rest 2 minutes

Come join us for open gym from 10-noon!

Partner WOD: Teams of 2 8 Rounds Row 25/20 cal 15 Deadlift 135/95 & 10 Bar facing Burpees One partner rows while the other completes deadlifts/burpees. 1 Minute rest after each round (rest starts after slowest partner finishes). Score is… Read more »

Strength: EMOM 12 3 Power clean and jerks WOD: 3RFT 12 Front Squats 115/75 12 Bar Facing Burpees 12 TTB

Strength: Snatch Grip Liftoff/Deadlift 8 sets of 2 lift offs and 2 deadlifts WOD: AMRAP 10 9 Deadlift 115/75 6 Hang P. Snatch 115/75 3 Overhead Squat 115/75 100m run

Strength: Pause front squats 4×5 w/ 1 second pause WOD: AMRAP 12 5 Tall Box Jump Overs 30″/24″ 10 Wall Balls 20/14 15 Sumo Deadlift High Pull 95/65 20 Med Ball Sit up 20/14

Strength: 5×5 Push Jerk (touch & go) WOD: Every 90s for 12 minutes (8 rds) complete 25 DU/60SU 2 Squat Cleans 1 Jerk

WOD: For time: 1 mile run 50 Alt DB Snatches 50/35 40 DB Box Step Ups 24/20 30 Pull ups 20 Burpee Box Jump overs 24/20 *30 min time cap*

HERO WOD: Coffland 6 minute hang hold from rig (cumulative) Everytime you drop complete: 800m run 30 push ups With a running clock, athlete starts the workout by free-hanging by the hands only from a pull-up bar. If athlete drops… Read more »

Partner WOD: In teams of 2: A) AMRAP 7 – 12 Alt. KB Snatch 53/35 18 Box Jump 24″/20″ B) AMRAP 7 12 TTB 18 Wall Ball 20/14 C) AMRAP 7 12 Deadlifts 225/155 18 Bar Facing Burpees Rest 3… Read more »