Dan Broughton

Strength: 5×5 Box Squats   WOD: Every 2:45 for 16:30min 6 burpees over rower 250m row

U.S. Army Specialist Scott Morrison, 23, of Blue Ash, OH, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, TX, died on September 26, 2010, from injuries suffered on September 25 when… Read more »

Teams of two: For time 100 deadlift (185/135) 100 TTB 100 wall balls 20/14 100 push ups 200 double unders

Open Workout 19.3 For time: 200-ft. dumbbell overhead lunge 50 dumbbell box step-ups 50 strict handstand push-ups 200-ft. handstand walk 50-lb. dumbbell, 24-in. box (Males) 35-lb. dumbbell, 20-in. box (Women) Time cap: 10 minutes    

Skill: 5x30sec overhead static holds (focus on pressing tall, armpits out, braced core) WOD: For Time 800m run 21 push press (95/65) 15 burpee to 6″ target 400m run 15 burpee to 6″ target 21 push press (95/65) 800m run

Squat mobility – spend 10-15 minutes doing squat therapy against wall, squat holds, extended lizard and pigeon poses. WOD: For time (30 min cap) 75/50 cal bike 125 double unders 2000 meter row 125 double unders 75/50 cal bike

Skill: Accumulate 50 dual russian KB swings at heavy weight WOD: 4 rounds for time 500m row 21 KBS (53/35) 12 pull ups

Skill: Snatch Balance 5×3 Strength: 20 min EMOM Minute 0-5: 2 Overhead Squat Minute 5-10: 1 overhead squat Minute 10-15: 2 hang squat snatch Minute 15-20: 1 full squat snatch

Come join us from 10-noon for open gym! See you there!

WOD: Teams of two: 8 Rounds (30 min cap) 27/18 cal row/bike 21 weighted ab mat sit ups (14/10) 15 pull ups 200m farmer carry *together(53/35)