Dan Broughton

*Today marks the start of our next 12 week cycle with emphasis on olympic lifting* Weightlifting: 1RM Clean and Jerk While we should be practicing a squat clean and split jerk as that is most likely to let us lift… Read more »

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

Conditioning: Partner WOD (teams of 2) AMRAP 30 25 KBS 53/35 20 Goblet Squats 53/35 15 S2O 95/65 10 Box Jumps 30″/24″ 5 Strict Pull Ups One works/One Rests. Partners can only switch after each movement i.e. partner 1 does… Read more »

Conditioning: Every 4 minutes for 5 rounds (25 min total) 35/25 cal row AMRAP 9 Power Cleans 115/75 6 box jump overs 24/20 60s rest Goal is to push yourself while being consistent in rounds. Score is amount of reps… Read more »

Weightlifting: Snatch Complex: 6 sets 2 Snatch Pulls 1 Power Snatch 70-80% 1RM Power Snatch Focusing on enforcing that verticle drive, legs down and hips up during the pull and carrying it over into the power snatch. Conditioning: Complete as… Read more »

Gymnastic Strength Re-Test (8/31) AMRAP 3: Strict HSPU / Z-Press Rest 3 minutes AMRAP 3: Kipping HSPU / Hand-Release Push Ups Sub in Z-Press if cannot perform with 2 or less mats. Gymnastics: Strict HSPU must be done with no… Read more »

Strength: 1RM Thruster (Re-Test from 8/30), followed by 2×3 at 75% Retest from 8/30/21 15 minutes to find 1RM We’re pushing our comfort zone out a little with finding a 1RM thruster. Afterwards, we’ll drop to 75% and perform 3… Read more »

Strength – Close Grip Bench Press 4×5 Going heavier today on the close grip bench press. We want our hand position to be somewhere inside our shoulders to emphasize the triceps, keeping elbows tucked in to our body as we… Read more »

Hero WOD: “Roy” 5 Rounds for Time 15 Deadlifts 225/155 20 Box Jumps 24/20″ 25 Pull Ups Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations… Read more »