Dan Broughton

Teams of 2: AMRAP 7 70/50 Cal Row Max Rep Clean and Jerks 135/95 | 115/85 | 95/65 Rest 3 min AMRAP 7 75 Box Jump Overs 24″/20″ | Step overs | shorter box Max Rep Snatch 115/85 | 95/65… Read more »

Strict Press 1RM – 15-20 minutes Testing out our strict press after the last 12 week cycle. Every 1:30 for 12 minutes (8 rounds) 1 Rope Climb | 3 rope pulls | 3 inverted row on barbell 15 Wall Balls… Read more »

Every 3 minutes for 12 minutes (4 sets): Supinated Grip Bent Over Barbell Row 4×8-10 Alternating DB Bicep Curl – 4×8-10/arm (16-20 total) 4 sets for this pulling strength superset. We can add weight if needed on the rows, but… Read more »

Back Squat 1RM – 20 minutes Testing out our back squat today after the last 12 week cycle. Every 3 minutes for 9 minutes (3 rounds) 0:00-1:30 – Max Calorie Row 1:30-2:00 – Max Rep Thrusters 95/65 | 75/55 |… Read more »

Gymnastic Strength: Strict Handstand Push Ups 5×3: rX+ = Build to a max height for deficit strict over sets rX = No mats, if unable to do deficit can increase rep numbers mrX = 1-2 mats, try to reduce height… Read more »

Closed for Memorial Day!

Hero WOD: Carse 21-18-15-12-9-6-3 reps, for time of: Squat Clean, 95/65 lbs Double Under Deadlift, 185/135 lbs Box Jump, 24/20 in Begin each round with a 50 meter Bear crawl.

Memorial Day Murph! For Time: Partition However or perform straight through/half murph 1 mile run (weighted) 100 pull ups 200 Push Ups 300 Air Squats 1 mile run (weighted)

Gymnastic Strength: 4 Supersets A1) Max effort strict handstand push up | Pike Push Ups | Z-press A2) Max effort strict pull up | assisted pull up | ring rows 2 min rest Strength – combining push/pull gymnastic strength today…. Read more »