Dan Broughton

Strength: Strict Press – 15 minutes to build to 1RM, followed by 2×5 @ 80% WOD: AMRAP 121 Bar Muscle Up1 Cluster 135/952 Bar Muscle Ups2 Clusters 135/953,3 / 4,4 / ect… Note: A cluster is a clean + thruster,… Read more »

Skill: Squat Clean technique work – 10-20 minutes working on technique for the pull, turnover and catch for the squat clean. Conditioning: For Time: 10 Squat Cleans 205/155, 200m run, 8 Squat Cleans 205/155, 200m run, 6 Squat Cleans 205/155,… Read more »

Join us for open gym from 10am – noon.

WOD: Teams of 23 Rounds for time1000m row40 HSPU30 Burpee Box Jump Overs 24″/20″20 Snatches 135/9510 Rope Climbs

WOD: EMOM 20:Minute 1 – 20/15 Cal BikeMinute 2 – 15 TTBMinute 3 – 10 Ring DipsMinute 4 – 20 Push UpsMinute 5 – Rest Note: Scale down the reps slightly if needed, but we want this to be somewhat… Read more »

WOD: AMRAP 5Buy in: 40 Wall BallsAMRAP 12 Deadlifts 185/13512 Lateral Burpee Over BBRest 3 minutes AMRAP 5Buy in: 30 Wall BallsAMRAP 9 Deadlifts 225/1859 Lateral Burpee Over BBRest 3 minutes AMRAP 5Buy in: 20 Wall BallsAMRAP 6 Deadlifts 275/2056… Read more »

Strength: Superset: 4 RoundsDB Front Squat w/ 1 sec pause – 8 repsDB RDLs – 12 reps Note: Working on two movements that require control to perform well. Front squats have a 1 second pause to ensure core stays tight… Read more »

Strength: Bench Press – 4×6, 2 reps at 31X1, 4 reps normal WOD: 2RFT (12 Min Cap)50′ BB Walking Lunge (back rack) 95/653 Bar Muscle Ups50′ BB Walking Lunge (front rack) 95/653 Bar Muscle Ups50′ BB Walking Lunge (overhead) 95/653… Read more »

Hero WOD: 31 Heroes. AMRAP (with a Partner) in 31 minutes Partner A performs AMRAP of: 8 Thrusters (155/105 lb) 6 Rope Climbs (15 ft) 11 Box Jumps (30/24 in) While Partner B performs: 400 meter Plate Run (45/25 lb)… Read more »

WOD: In teams of 2: For Time: Partner 1: 800m Run. Partner 2: AMRAP Power Snatch 95/65 in the time it takes Partner 1 to complete their run. Immediately switch and repeat. Rest 60s after both partners have completed a… Read more »