Dan Broughton

Come join us for open gym from 1000-1200!

Happy Birthday Coach Miranda! For Time (teams of 2)200 Med Ball Sit Ups w/ partner in dead hang150 Dual DB Deadlifts w/ partner in deadlift hold 95/65100 Dual DB Front Rack Alt. Lunge w/ partner in front rack BB hold… Read more »

Strength – Front Squat : 5 @ 75%, 4 @ 80%, 3 @ 85%, 2 @ 90%, 1 @ 95% Conditioning: 3 rounds for time of: Run, 400 m 30 Front Squats, 75/55 lbs 15 Sumo Deadlift High-pulls, 75/55 lbs… Read more »

Gymnastic Strength – Weighted Pull Ups 4×6-8 Rep range of 6-8. For those who cannot do regular pull ups, perform sets of 6-8 negatives. If the negative can be controlled well for at least 3 seconds, encourage weighted negatives. We… Read more »

Complete as many rounds as possible in 6 mins of: 15/12 Assault Bike Calories 10 Pull-ups *rest 3 minutes* Complete as many rounds as possible in 6 mins of: 15/12 Row Calories 15 Kettlebell Swings, 53/35 lbs *rest 3 minutes*… Read more »

Strength: 3 sets of 8, 1 back rack barbell lunge right leg, 1 back rack barbell lunge left leg, 1 back squat (1 rep) Strength – we’re going to perform these as heavy as possible with good control on the… Read more »

Weightlifting: 4 sets of 2 Push Jerks + 1 Split Jerk. Performed at 70% of 1RM jerk. This weight should be moderately heavy, allowing us to focus on technique without a load that will require it, but not leave us… Read more »

HERO WOD: Zeus3RFT30 Wall Balls 20/1430 SDHP 75/5530 Box Jump 24″/20″30 Push Press 75/5530 Cal Row30 Push Ups10 Back Squats (body weight) Army Spc. David E. Hickman died November 14, 2011 serving during Operation New Dawn. Hickman, 23, of Greensboro,… Read more »

Partner WOD: For time: 35 min capTeams of 2100 Deadlifts 135/9575 H. P. Clean 135/9550 Push Jerks 135/955k Bike50 Push Jerks 115/7575 H. P. C lean 115/75100 Deadlift 115/75 Note: Split reps however, 1 partner works at a time. Ensure… Read more »

Strength: Clean Grip Deadlift: 5×2 @ 70-75% of 1RM deadlift Note: both hands must be overhand grip (no supinated), torso needs to be more elevated and driving with quads off the floor. % is based on 1RM regular deadlift established… Read more »