Dan Broughton, Author at CrossFit Woodbridge

Dan Broughton

Monday, March 6th

Posted March 5th, 2017 by Dan Broughton & filed under Workout of the Day.

Today: Strength Back Squat 6×3 at 80% of 1RM METCON: Alternate Movements for 18:00 12 Burpees Max Overhead Squats 95/65

Bootcamp March 6th

Posted March 5th, 2017 by Dan Broughton & filed under Kinetic Bootcamp.

Today: 21, 18, 15, 12, 9, 6, 3 of: KB SDHP (44, 35) DB Push press (25, 15)

Sun, March 5th

Posted March 4th, 2017 by Dan Broughton & filed under Workout of the Day.

The gym is open from 10-NOON. We shall call this..open gym.

Sat, March 4th

Posted March 4th, 2017 by Dan Broughton & filed under Workout of the Day.

Today: Preferably Male/female Team: Pair moves through stations of: 500-meter row, partner completes 125 double-unders (switch) 50 deadlifts, partner holds barbell at the waist (245,165) 50 toes-to-bars, partner hangs (switch) *Each person does the work at each station. One holds… Read more »

Friday, March 3rd

Posted March 2nd, 2017 by Dan Broughton & filed under Workout of the Day.

Today: 17.2!! Complete as many rounds and reps as possible in 12 minutes of: 2 rounds of: 50-ft. weighted walking lunge 16 toes-to-bars 8 power cleans Then, 2 rounds of: 50-ft. weighted walking lunge 16 bar muscle-ups 8 power cleans… Read more »

Bootcamp March 3rd

Posted March 2nd, 2017 by Dan Broughton & filed under Kinetic Bootcamp.

Today: AMRAP in 12 minutes 30 jump ropes 30 Wall balls 5 Burpees

Bootcamp March 2nd

Posted March 1st, 2017 by Dan Broughton & filed under Kinetic Bootcamp.

Today: 21, 15 and 9 Heavy KB deadlift Box Jumps Rest 2 minutes 21, 15 and 9 KB swings Squats

Thursday, March 2nd

Posted March 1st, 2017 by Dan Broughton & filed under Workout of the Day.

Friday Night Lights! To those of you who signed up to participate in the CFW Open this year – Congratulations! Our completion will mirror the Crossfit Open and will be conducted over the next five weeks beginning this Friday, February… Read more »

Weds, March 1st

Posted February 28th, 2017 by Dan Broughton & filed under Workout of the Day.

METCON: AMRAP 12:00 7 Thrusters 135,95 7 CTB PU’s Rest *:30 after each round Strength: 8 mins to establish a Jerk 1RM from Rack

Bootcamp March 1st

Posted February 28th, 2017 by Dan Broughton & filed under Kinetic Bootcamp.

Today: Alternating movements for 18 minutes Max split jumps Max weighted Sit-ups Alternating KB Sntaches *do split jumps, sit-ups, KB snatches then start over at split jumps on minute 4.

Saturday, May 4th

AMRAP 30 (teams of 2) 20 Double DB Push Press 50/35 | 35/25 | 25/15 30 Double DB Box Step Ups 50/35 | 35/25 | 25/15 (24″/20″ or 20″/16″) 40 Cal Bike (Alternate with row for classes > 12) 50 V-Ups

Grinder today with movements we should be able to move quickly and consistently with the one on one off partner style.

Posted in Workout of the Day | Comments Off