Dan Broughton

Gymnastics Strength: 10 max effort false grip ring pull up holds WOD: 4RFT 9 C2B Pull Ups 11 Hang P. Clean 135/95 13 Front Squats 135/95

Strength: 2×5 Push Press2×3 Push Jerk2×1 Split Jerk WOD: AMRAP 126 DB Burpee Box Step Over (24in/20in, 50lb/35lb)12 Med Ball Sq. Cleans 20/14200m run

HERO WOD: Eric Olson 7RFT 5 hang clean 155/105 5 front squat 155/105 5 box jump 30″/24″ 50 double unders This Firefighter Hero WOD is dedicated to Eric Olsen, FDNY, Ladder 15, who was killed on September 11, 2001. What… Read more »

PARTNER WOD: In teams of 3: Minute 0-4 max calories assault bike Minute 4-8 max push ups Minute 8-12 max calories row Minute 12-16 max pull ups Minute 16-20 max burpee to 6″ target Minute 20-24 max goblet squats 53/35lb… Read more »

WOD: AMRAP 20 20 wall balls 20/14 15 Squat Cleans 115/75 10 Push Press 115/75 5 Muscle Ups CORE: 3 x 30 sec. weighted plank

SKILL: Gymnastic strength circuit: 4 Rounds 10 straight arm plate raises (all the way overhead) 12 lateral dumbbell shoulder flies 6 negative pull ups 12 V-Ups WOD: AMRAP 9 200m run 10 Hand Release Push Ups 20 Sit Ups 30… Read more »

SKILL: Gymnastics strength 1) 4×8 Ring Push-Up2) 4×8 Ring Row (false grip) WOD: AMRAP 7 5 DB Deadlift 50/35 10 DB Hang Cleans 50/35 20 Dus / 60 Sus CORE: Tabata (alternate movements) hollow hold superman hold

STRENGTH: 5×4 Tempo back squats at 3011 (3 second negative, no pause @ bottom) WOD: 2RFT 20 Snatches 115/75 10 Bar facing burpees 20 C&J 115/75 10 Bar Facing Burpees

SKILL: EMOM 10 – 1 slow wall walk w/ 10 second handstand hold WOD: “DT Loves Cardio” 21-15-9HSPUDeadlift 225/155Calorie Row

Come join us for open gym from 10-noon!