Dan Broughton

Please join us today for open gym from 10 am- 12 noon. We will see you then!

30 minute AMRAP Partner Filthy Fifty 50 box jumps 24/20 50 jumping pull ups 50 KB swings 53/35 50 walking lunges 50 Knee to Elbow 50 Push press 45/35 50 Good mornings 50 wall balls 20/14 50 burpees 50 double… Read more »

Thrusters 2-2-2 *build up to a heavy double Then: 2 RFT: 40 thrusters 30 pull ups 20 OHS 10 T2B 1 muscle up

Snatch 5-4-3-2-1 “CrossFit Baseline WOD” For Time: 500M Row 40 Air Squats 30 Ab Mat Situps 20 Push Ups 10 Pullups

Strength: Wendler Week 4 Strict Press 5-3-1 40%-60% of 90% 1RM Then: Bear Complex 7-7-7-7-7 Use the heaviest weight each set. Rest as needed One bear complex: 1. power clean 2. Front Squat 3. Push Press 4. Back Squat 5…. Read more »

200 m run 27 wall balls 27 box jumps 200 m run 21 wallballs 21 box jumps 200 m run 15 wallballs 15 box jumps 200 m run 9 wallballs 9 box jumps 200 m run

Strength: Wendler Week 1 Bench Press 5-5-5 65% of 90% 1RM x 5 reps 75% of 90% 1RM x 5 reps 85% of 90% 1RM x 5+ reps (As many reps as possible, MUST be more than 5) Then: “Deadlifting… Read more »

Teams of Three – AMRAP in 30 minutes: Buy-in 3000 meter Row 150 Kettlebell Swings 53/35 120 Front Squat with Kettlebells (one in each hand) 90 Hand Release Push-ups 60 Pull-ups

Strength: Wendler Week 4 Deadlift 5-5-5 40%-60% of 90% 1RM Then: EMOM 16 minute: min 1: 14/12 cal row min 2: 12 sumo deadlift high pull 95/65 min 3: 10 C2B Pull Ups min 4: 8 burpee box jump