Dan Gallagher December 1, 2016 Girl, WOD, Blog, Events Friday - 12/2/16 Dan Gallagher December 1, 2016 Girl, WOD, Blog, Events Clean & Jerk (power): 3-3-3-3GraceFor Time: 30 Clean & Jerks 135/95 lbs
Dan Gallagher November 10, 2016 Hero, Events, WOD, Blog Friday - 11/11/16 Dan Gallagher November 10, 2016 Hero, Events, WOD, Blog DT5 Rounds - For Time 12 Deadlifts (155/105 lbs) 9 Hang Power Cleans (155/105 lbs) 6 Push Jerk (155/105 lbs)Zembiec (Friday Evening)5 Rounds - For Time 11 Back Squats (185/125 lbs) 7 Strict Burpee Pull-ups 400m Run
Dan Gallagher November 2, 2016 For Time, WOD, Events Thursday - 11/3/16 Dan Gallagher November 2, 2016 For Time, WOD, Events For Time 100 Sit-ups20 Minute AMRAP 20 Second Squat Hold 20 Second Squat Ring Support 20 Second Chin Over Bar Hold 20 Calorie Row
Dan Gallagher October 27, 2016 WOD, Tabata, Blog, Events Friday - 10/28/16 Dan Gallagher October 27, 2016 WOD, Tabata, Blog, Events Deadlift 4-4-4-4-4Tabata - Alternating Movements Toes to Bar Push-ups Kettlebell Sumo Deadlift High Pull (24/16 kg) 20 Second Work / 10 Seconds Rest at Each Station 24 Rounds Total (8 Rounds at Each Station)
Dan Gallagher October 20, 2016 AMRAP, WOD, Events Friday - 10/21/16 Dan Gallagher October 20, 2016 AMRAP, WOD, Events 5 Minute AMRAPS2:30 Rest after each AMRAP (3 separate scores)5 Minutes: Max Toes to Bar5 Minutes: Max Wall Ball (20/14 lbs)5 Minutes: Max Burpees
Dan Gallagher October 16, 2016 WOD, Ladder, Events, Battle for the Bell Monday - 10/17/16 Dan Gallagher October 16, 2016 WOD, Ladder, Events, Battle for the Bell Press 3-3-3-3-3 Increasing Weight7 Minute Ladder +3 Kettlebell Swings (24/16 kg) +5 Double Unders Score = Total Reps
Dan Gallagher October 13, 2016 Not for Time, WOD, Events, Battle for the Bell Friday - 10/14/16 Dan Gallagher October 13, 2016 Not for Time, WOD, Events, Battle for the Bell 5 RoundsNot for Time 5 Bench Press 5 Ring Rows 200m RunBench Press = Same Weight
Dan Gallagher October 12, 2016 WOD, Events, Battle for the Bell, For Time Thursday - 10/13/16 Dan Gallagher October 12, 2016 WOD, Events, Battle for the Bell, For Time Deadlift 8-8-8-8 Touch & Go4 RoundsFor Time: 15 Wall Ball (20/14 lbs) 10 Burpees
Dan Gallagher August 25, 2016 Time Trial, WOD, Blog, Events, Barbell WOD Friday - 8/26/16 Dan Gallagher August 25, 2016 Time Trial, WOD, Blog, Events, Barbell WOD Barbell Complex 1 Squat Clean + 1 Hang Squat Clean 4 x 2 @ 85% of 1RM from previous weekTime Trial Run 1 Mile
Dan Gallagher August 18, 2016 FGB Style, WOD, Events, Battle for the Bell Friday - 8/19/16 Dan Gallagher August 18, 2016 FGB Style, WOD, Events, Battle for the Bell Bench Press 2-2-2-2-23 Rounds: 45 Seconds Work / 15 Seconds Rest Push-ups Sit-ups Waiter Lunges Right Arm Waiter Lunges Left Arm
