Dan Broughton

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

Mother’s Day WOD: Performed solo or in teams of 2: 400m farmer carry buy in (53/35) 6 rounds: 12 push ups (or 12 ring row for baby carrier) 12 air squats 12 burpees (or 12 KB deadlifts for baby carrier)… Read more »

Murph Prep #3 ***Optional vest encouraged!*** Buy in: 800m run Then 5 Rounds 10 Ring Rows 10 Dual DB Push Press 50/35 10 Goblet Squats 53/35 Cash out: 800m run We are switching up the movements but still utilizing the… Read more »

Skill Day: Pistols – 15 minutes skill work Single leg squat to box (varying heights) Pistol Squat onto band supported by j-hooks Pistol Squat on top of box with leg forward Pistol Squat with heel elevated Pistol Squat with counter… Read more »

Weightlifting: Snatch Technique work Drop Snatch – 3×4 Snatch Balance – 3×4 Conditioning: For Time 30-20-10 Box Jump 30″/24″ DB Snatch 50/35 Deadlift 185/135

Strength: Tempo Back Squat – 31X1 4×5 @ 80% 10RM Conditioning: 6RFT 9 Thrusters 95/65 35 Double Unders

Strength: Deadlifts – EMOM 10 8 Deadlifts @ 70% 10RM Conditioning: 3RFT 200m run 16 pull ups 12 DB push press 50/35 200m run 16 TTB 12 DB Power Clean 50/35

Hero WOD: Bert For time: 50 burpees 400m run 100 push ups 400m run 150 walking lunges 400m run 200 air squats 400m run 150 walking lunges 400m run 100 push ups 400m run 50 burpees Background: Dedicated to U.S. Marine… Read more »

EMOM 30 (teams of 2) Minute 1 – 300/250 Meter Row Minute 2 – 30 Wall Ball Shots Minute 3 – 25 Dumbbell Push Press 50/35 Minute 4 – 20/15 Calories of Assault Bike Minute 5 – 25 Hang Power… Read more »

Conditioning: For time: On the 0:00 1 Mile Run On the 10:00 3 Rounds of: 15 Hang Power Cleans 115/85 12 Bar Facing Burpees 9 Thrusters 115/85 On the 20:00 1 Mile Run For those that do not have a… Read more »