Dan Broughton

Weightlifting: 5 sets: 1 Snatch Liftoff, 1 Snatch Pull, 1 Squat Snatch (Build from 60% to a heavy) Today we will be spending 15-20 minutes working on breaking down the lift from the bottom up and then tieing it into… Read more »

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

Conditioning: Teams of 2 – 2 Rounds (30 Minute Time Cap) 200 Meter Run (Each) 100 Power Snatches (75/55) 200 Meter Run (Each) 100 Box Jump Overs (24/20) 200 Meter Run (Each) 100 Thrusters (75/55) Besides the run which is… Read more »

Conditioning: Open 18.1 AMRAP 20 8 TTB 10 Single Arm Dumbell Hang Clean and Jerk 50/35 14/12 Cal Row Workout – stipulation provided by the open that you must complete all 5 reps on one hand before doing the next… Read more »

Weightlifting: EMOM 8 2 Squat Clean and Jerks (Split) building from 60-70% Today’s goal is to reinforce our clean and jerk by putting a time constraint on them, requiring us to quickly focus and initiate each rep in order to… Read more »

Strength: Pressing Superset: A1) Bench Press – 4×6 at 75% 1RM A2) Bottom of push up plank hold – 4xmax, rest as needed For today’s pressing superset, we will perform our bench press reps, then immediately drop to the floor… Read more »

Weightlifting: Snatch Balance – 15 minutes to find a 1RM for the day Snatch Balance – (taken from rack) we will initiate the rep by dipping 2-3″ and using our hips to explode into the bar, creating separation, then immediately… Read more »

Gymnastic Strength: Weighted Pull Ups – 4×5 Strength: weighted pull ups can be performed with a weight belt or DB held between knees or feet. For scaling, we want to find a strict pull up variation that uses less bands… Read more »

Hero WOD: “Jorge” For time: 30 GHD Sit-ups 15 Squat Cleans, 155/105 lbs 24 GHD Sit-ups 12 Squat Cleans, 155/105 lbs 18 GHD Sit-ups 9 Squat Cleans, 155/105 lbs 12 GHD Sit-ups 6 Squat Cleans, 155/105 lbs 6 GHD Sit-ups… Read more »

Conditioning: PairUP ThrowDOWN (2021 Crossfit PairUp ThrowDOWN workout) For time, with a partner: 30 synchro deadlifts 185/125 30 synchro bar-facing burpees 400-m run 20 synchro deadlifts 185/125 20 synchro bar-facing burpees 400-m run 10 synchro deadlifts 185/125 10 synchro bar-facing… Read more »