Strength: Forward & Backward Barbell Back Lunge – 4×8/leg 4 reps forward and 4 reps backward per leg Strength: Today, we will be doing both forward and backward lunges. Start the reps off by doing a right leg, forward lunge,… Read more »
Dan Broughton
Monday, September 20th
WOD For Time: (40 min cap)1500m Row 100 Air Squats 50 Alt. DB Snatch 50/35 1200m Run 1000m Row 60 Air Squats 30 Alt. DB Snatch 50/35 800m Run 500m Row 40 Air Squats 20 Alt. DB Snatch 400m Run
Saturday, September 18th
Partner WOD: Teams of 2:AMRAP 2420/15 Cal bike15 Ring Dips30 Russian KBS 70/5360 DU/120 SU30 Russian KBS15 Ring Dips20/15 Cal Bike200m Run (together) Note: We need to treat today’s partner WOD as a sprint, big sets and going hard on… Read more »
Friday, September 17th
Strength: Deficit Clean Grip Deadlift – 4×5 @ 60% 1RM Deadlift Note: Deficit should be between 2-3″ (25lb plate to 45lb plate). We are using an overhand grip, starting with chest more upright like we do in the clean. Focus… Read more »
Thursday, September 16th
Gymnastic Strength – Every 2 mins for 12 mins do: Wall Facing Handstand Hold, 30 secs 10 Dumbbell Push Press Today the focus will be on stacking the shoulder blades on both movements in order to prevent the fatigue that… Read more »
Wednesday, September 15th
Strength: 4 rounds for quality of: 5 Front Squats, 75% 1RM Weighted Dumbbell Glute Bridge, 30 secs Rest 2 mins Strength: we’re focusing on glute usage and core engagement on the squat today, so we dropped the % by 5… Read more »
Tuesday, September 14th
Pressing Strength: 4 sets of: 4 DB Strict Press (standing) 6 DB Push Press 8 DB Push Ups Strength: We are working on unilateral pressing strength here with the DBs. Focus on controlled, even movements throughout. Our strict press should… Read more »
Monday, September 13th
Weightlifting: 1RM Power Snatch (20 minutes) – We will spend about 10 minutes working on technique and building slowly in weight, then have another 10 minutes to turn loose and find a 1RM power snatch Conditioning: For time (12 minute… Read more »
Sunday, September 12th
Open Gym from 1000 to 1200!
Saturday, September 11th
9/11 Memorial WOD: For Time: Teams of 2:Crossfit VersionBuy In: 2001m Run/Row (done together)4RFT11 Box Jumps11 Thrusters 115/8511 Pull Ups11 Deadlifts 115/8511 HSPU/Pike Push Ups11 Push Press 115/8511 Toes-to-barCash Out: 2001m Row/Run (done together) Bring-a-friend version:Buy In: 2001m Run/Row (done… Read more »