Dan Broughton

WOD: Every 5 minutes for 25 minutes 35/25 cal row then AMRAP 12 deadlifts 135/95 8 box jump overs 24/20 60s rest

Strength: DELOAD – Power Clean 5×3 @ 50% WOD: AMRAP 7 – 8 Thrusters 75/55 12 pull ups Extra Credit: *Optional Core* – Accumulate 30 lying leg raises with a med ball

Strength: DELOAD – Strict Press 4×5 @ 60% WOD: AMRAP 11 – 24 KB Snatches 53/35 16 Cal Row 8 Burpee over rower

Nineteen City of Prescott (Arizona) firefighters, members of the Granite Mountain Hotshots firefighting team, tragically lost their lives on June 30, 2013, while fighting the Yarnell Hill Fire, which was ignited by lightning two days earlier. It was the deadliest wildfire… Read more »

Partner WOD: Teams of 2: AMRAP 24 15 Dual DB Deadlift 50/35 10 Dual DB Clean 50/35 5 Dual DB Push Press 50/35 Run 200m (together)

Strength: Back Squat 1×5 @ 40% 1×5 @ 55% 1×5 @ 65% Followed by: Back Squat AMRAP @ 75% WOD: Clean and Jerk Ladder – in 15 minutes complete as many rounds of 5 Clean and Jerks 200m run Add… Read more »

Gymnastics Skill: Butterfly Pull Ups Skill work For those who have BF PU, perform the following:3 sets:2 min AMRepAP of 3 unbroken butterfly pull upsRest 2 min WOD: 2RFT – 30 wall balls 20/14 15 pull ups 30 Dual DB… Read more »

Strength: Deadlift 1×5 @ 40% 1×5 @ 55% 1×5 @ 65% Followed by: Deadlift AMRAP @ 75% WOD: AMRAP 9 – 25 Double unders/75 single unders 15 power snatch 75/55

Strength: Push Press 1×5 @ 40% 1×5 @ 55% 1×5 @ 65% Followed by: Push Press AMRAP @ 75% WOD: 3RFT – 50′ DB single arm OH walking lunges 50/35 25 sit ups 15 box jumps 24/20 10 DB snatches

The first heat will start at 9am! In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28, 2005. A United States Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration,… Read more »