Dan Broughton

Come and join us for Open Gym from 1000-1200!

9/11 Tribute WOD (BRING A FRIEND!) For time, teams of 2: 40 min cap Buy in: 2000m row or run + 1 burpee (together) 4 Rounds for time: 11 Box Jumps 24/20 or bodyweight lunges 11 Thrusters 115/85 or DB… Read more »

Strength: Lower Body Super Set: A) Back Rack BB Reverse Lunge 4×12 (6/leg) B) Weighted Wall Sit 45/35 – 30s Rest 2 minutes For our lower body strength, run a clock to time both the wall sits and the rest…. Read more »

Skill: Bar Muscle Up Skill Work – 20 minutes of skill work or accumulate 20 bar muscle ups. Utilize a 20 minute clock – athletes that have BMU can accumulate on their own. Athletes do not can run through hanging… Read more »

Weightlifting: Clean and Jerk – 4×3 at 75% Weightlifting: Warm up sets do not count, all 4 sets at 75%. Drop and reset each rep, no more than 2 min rest between sets. Reminder to perform same lifts as on… Read more »

Conditioning: AMRAP 8: 10 Snatch 95/65 10 Pull Ups 20 Wall Balls 20/14 Rest 3 minutes AMRAP 8 8 Snatch 115/75 8 C2B Pull Ups 15 Wall Ball Rest 3 minutes AMRAP 8 5 Snatch 135/95 3 Bar Muscle Ups… Read more »

Gymnastic Strength: Deficit HSPU Negatives 4″/3″, 5×4 OR HSPU negatives 5×4 OR Deficit Pike Push Ups 4″/3″ 5×4 OR Dumbbell Z Press w/ 3 second negative 5×4 Rest 60-90s Our Skill today is going to be working on increasing our… Read more »

Hero WOD: Oscar AMRAP 23 9 Dual Devil’s Press 40/25 20 Alt Dual DB Lunge 40/25 9 Dual DB Push Press 40/25 20 Sit Ups Background: This hero workout is dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who… Read more »

Partner WOD: Teams of 2: AMRAP 24 5 Deadlfts 315/225 | 275/185 | 225/155 10/7 Cal Bike or 15/12 Cal Row (bike preferred) 15 Dual KB Push Press 53/35 | 44/26 | 35/18 20 Dual KB Russian KBS 53/35 100′… Read more »

Strength: Bench Press: 2×10 at 60% 2×6 at 75-80% Bench Press should take no more than 12 minutes. Alt EMOM 20 Minute 1: 10 Burpee To Target 6′ Minute 2: 25′ Handstand Walk | 30s Handstand shoulder taps or holds… Read more »