Dan Broughton

Halloween WOD: For Time (40 min cap) 10 Burpees 31 KB Swings 53/35 | 35/26 | 26/18 10 Burpees 31 Box Jumps 24″/20″ 10 Burpees 31 Push Press 95/65 | 75/55 | 45/35 10 Burpees 31 Pull Ups | Assisted… Read more »

Double Under/Crossover Skill work: ~ 15 minutes (triple unders for those who have DU and crossovers well) Skill Work: Working on prepping for the open here where we know DUs have always shown up but now suspect crossovers will return… Read more »

Front Squat: 3×5 at 80% of 5RM 3×2 at 100% of 5RM For those without numbers on the 5rm, weight should be perform at 70-75% and 80-85% Amrap 12 10 TTB | K2E | Knee Raise 15 Lateral Squat Jumps… Read more »

A1) Seated Dumbbell Shoulder Press 4×8 A2) Weighted Arm Circles 5lb/2.5lb 4xmax effort Rest 2 min Strength – DBs are mimicing our barbell strict press with an increased range of motion. Arm circles are small and controlled, holding no more… Read more »

Pulling strength: 4 supersets 10 Bent Over Barbell Row (clean grip) Max Chin Over Bar Holds Rest 90s For time: 15 min cap 200m Run 15 power Snatch 135/95 | 115/85 | 95/65 200m Run 12 power snatch 200m Run… Read more »

4 Sets: 50′ Dual DB Walking Lunge (any carry) 10′ Dual DB Romanian Deadlifts Rest 2 minutes. Strength: We’ll be lightning up all the major parts of our legs with this superset. Lets pick a weight we can do 50′… Read more »

Come and join us for open gym from 1000-1200!

Teams of 2: 2 RFT (30 min cap) 200m run (together) 50 Thrusters 115/85 | 95/65 | 75/55 200m run (together) 100 Box Jump Overs 24″/20″ | 20″/16″ | Step Overs 200m run (together) 50 Snatches 115/85 | 95/65 |… Read more »

Strict Press: Sets of 10/8/6/4/2 At 60%, 70%, 75%, 80-85%, 85-90% Amrap 14 2 Rope Climbs | As High As Possible | 6 Rope Pulls 10 Toes-to-Bar | K2E | Knee Raise 15 Push Press 95/65 | 75/55 | 45/35… Read more »

Bar Muscle Up Skill Work – 20 minutes of skill work or accumulate 20 bar muscle ups. Skill – working on driving down with our lats, hips firing, turnover drills, ect for those working towards the MU. Every 2 minutes… Read more »