Dan Broughton

Skill: Rope Climbs: Every minute for 10 minutes perform 1 rope climb. Rope Climbs – Today the coaches will most likely split the class in 2, having half of the ropes being ran for the EMOM, while the other half… Read more »

Hero WOD: Desforges 5 rounds for time of: 12 Deadlifts, 225/155 lbs 20 Pull-ups 12 Clean & Jerks, 135/95 lbs 20 Knees-to-elbows For anyone that worked out yesterday, option to substitute snatches in for clean and jerks at 115/85 or… Read more »

Conditioning: Teams of 3 For Time (30 min cap) 75 Clean and Jerks 135/95 400m team run 10 rope climbs 400m team run 100 Barbell-facing Burpees 400m team run 10 rope climbs 400m team run 75 Clean and Jerks 135/95… Read more »

Conditioning: AMRAP repeats. In 7 mins do: *Buy in* Dumbbell Farmers Carry, 35/20 lbs, 200 m THEN in the remaining time, AMRAP of: 10 Dumbbell Hang Squat Cleans, 35/20 lbs 10 Dumbbell Push-ups 10 Dumbbell Front Squats, 35/20 lbs 10… Read more »

Weightlifting: 3 Position Power Snatch, 5 sets building from 50-60% A little bit of lighter work today to nail the lift from the three starting positions (high hang, hang at knee, floor). Lets focus on getting full vertical extension and… Read more »

Strength: Front Squat : 8 @ 65%, 8 @ 65%, 6 @ 75%, 6 @ 75%, 4 @ 85%, 4 @ 85% Strength: We expect these sets to be challenging but doable, with the 85% being our hardest sets. Rest… Read more »

Strength: Close grip bench press 4×6-8 Close Grip Bench – Our pressing strength will switch largely to triceps with this movement, which will help our aggressive lockout on all overhead movements (mainly our jerks). Our grip should be somewhere inside… Read more »

Weightlifting: 5 rounds for quality of: 1 Clean Pull 1 Squat Clean 1 Push Jerk 1 Split Jerk @ 70% 1RM Weightlifting: We’re going to be reinforcing both the clean and jerk technique today in order to prep for retesting… Read more »

Come join us for open gym from 1000-1200!

Teams of 2: Partner 1: 40/30 Cal Row Partner 2: AMRAP C&J 115/75 Switch and Repeat Partner 1: 40/30 Cal Row Partner 2: AMRAP Snatch 115/75 Switch and Repeat Partner 1: 40/30 Cal Row Partner 2: AMRAP Wall Ball 20/14… Read more »