Dan Broughton

Strength: 5 Complexes, increasing in weight3 Behind The Neck Snatch Grip Push Press5 Overhead Squats WOD: Death By:Every 2 minutes for as long as possible complete 1 round of:15 Box Jumps10 Push Press 95/655 Bar Facing Burpees

Strength: EMOM 102 C&Js (power – encourage split jerk if comfortable with technique) WOD: Grace:30 C&J For Time (8 min cap)Rest 3 minutesAMRAP 510 KB Goblet Squats 53/3510 KB Swings 53/3520DU/40SU

WOD: Crossfit Regions Event 6 2014For Time: 21 Min Cap50/35 Cal Row50 Box Jump Overs 24″/20″50 Deadlifts 185/12550 Wall Balls50 Ring Dips50 Wall Balls50 Deadlifts50 Box Jump Overs50/35 Cal Row Treat today as a chipper, we don’t expect you to… Read more »

Strength: 1 1/4 Front Squats5×3, pause at all 3 positions WOD: 4RFT9 TTB15 Wall BallsDirectly into4RFT9 Power Snatch 75/5515 OH Squats 75/55

Gymnastics Strength: Strict HSPUEvery 90s for 7:30 (5 rounds)One Set of max HSPU (not to failure) – goal is to complete maximum number of reps and maintain quantity as closely as possible over 5 sets. WOD: Odd Object DayAMRAP 145… Read more »

Strict HSPU strength:Every 90s for 7:30 (5 rounds)One Set of max HSPU (not to failure) – goal is to complete maximum number of reps and maintain quantity as closely as possible over 5 sets. WOD: Odd Object DayAMRAP 145 Single… Read more »

Hero WodChris Kyle3RFT40 KBS 53/3540 Box Jumps 24″/20″40 Thrusters 65/4540 Elevated Push Ups (feet on 24″/20″ box)

PARTNER WOD: Coaches’ GambitCoach will design the workouts today with class input. Divide into teams of two. Each team will select a movement from the list provided and the coach will assign a number of repetitions. Movement list:Barbell: Deadlift, Front… Read more »

Strength: Stamina SquattingEMOM 14Even: 2 Front Squats @ 85% of front squatOdd: 4 Back Squats (same weight) WOD: Leg Smasher4 Rounds5 Back Squats at 60%8 Dual KB Front Rack Walking Lunge 53/35 (4 per leg)8 Dual KB Front Rack Squats… Read more »

Strength: 4 SupersetsWeighted Ring Dips 4-6 repsWide Grip Strict Pull Ups, max reps WOD: AMRAP 152K Row Buy InThenAMRAP5 Deadlifts 245/16515 Ab Mat Sit Ups25 DU/75SU