Dan Broughton

Weightlifting: Alternating EMOM 12: Minute 1 – 1 Squat Clean, 1 Hang Squat Clean, 1 Jerk @ 70% 1RM. Minute 2 – 30 DU or 30s of DU progression work. Weightlifting: Our primary goal is to keep the heart rate… Read more »

Strength: 4 supersets of: 6-8 Bent Over Barbell Row + max effort strict pull up. Strength – Bent over barbell rows should be a moderate weight, torso as close to a 90 degree angle as possible without rounding our backs… Read more »

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

CrossFit Open 22.1 Complete as many rounds as possible in 15 minutes of: 3 wall walks12 dumbbell snatches (50 / 35)15 box jump-overs (24 / 20) See the full workout description here.

Skill: Rope Climb Skill Work: 15 minutes to work on rope climbs. For those who have rope climbs, work on legless with a goal to accumulate 10 reps. 1) Rope Pulls to standing 2) Jump-to-brake 3) Partial height rope climbs… Read more »

Strength: Back Rack Barbell Forward Lunge 4×12. Strength: Working on moderate lunges today, meaning the weight will be slightly less after yesterday’s squats. We will perform all 6 on one leg before switching legs. Switch starting legs every set. **Unless… Read more »

Strength: Front Squat – 4×3 at 85% Conditioning: Every 2 minutes for 14 minutes perform 8 lateral burpee over rower + 250/200m row. We’re shooting for 20-30s rest on each set and should be pushing for a sprint pace, using… Read more »

Weightlifting: Clean and Jerk – 15 minutes to build to 80% and perform 3 reps We’re using our strength portion of the workout to warm up for the workout, so we should warm up our TTB/Deadlift/Snatch BEFORE the strength. We… Read more »

Hero WOD: Abbate For time: Run, 1 mi 21 Clean & Jerks, 155/105 lbs Run, 800 m 21 Clean & Jerks, 155/105 lbs Run, 1 mi Retest from 10/3 After our strength cycle, this is a great workout to test… Read more »