Sarah Gallagher August 30, 2020 WOD, AMRAP Monday - 8/31/20 Sarah Gallagher August 30, 2020 WOD, AMRAP 22 Minute AMRAP Buy-in: 100 Squats 14 DB Step-ups (24/20”) (50/35 lbs) 12 Dumbbell Hang Clean and Jerk (50/35 lbs) 8/6 Ring Dips Score = Total Rounds
Sarah Gallagher January 30, 2020 WOD, AMRAP Friday - 1/30/20 Sarah Gallagher January 30, 2020 WOD, AMRAP 10 Minute AMRAP: 30" Plank 30" Hollow Hold 30" Chin Over Bar Hold 30" Squat Hold
Sarah Gallagher July 23, 2019 WOD, For Time Wednesday - 7/24/19 Sarah Gallagher July 23, 2019 WOD, For Time For Time: 400m Run 5 Rounds of Cindy 400m Run 50 Kettlebell Swings (24/16 kg) 400m Run
Sarah Gallagher May 15, 2019 WOD, AMRAP, For Time Thursday - 5/16/19 Sarah Gallagher May 15, 2019 WOD, AMRAP, For Time With an overall Clock of 30:00 For Time: Run 600m 5 Rounds of Cindy Run 400m 5 Rounds of Cindy Run 200m Rest 3 Minutes In Remaining Time: AMRAP: 20 Grasshoppers 30 Lunges 200m Run 250m Row
Dan Gallagher February 3, 2019 WOD, Level Test, Level Test: Warm-up Monday - 2/4/19 Dan Gallagher February 3, 2019 WOD, Level Test, Level Test: Warm-up Warm-up / Mini-Test • Flexibility - 1:00 Relaxed Squat Hold • Squat Endurance - Tabata SquatsLevel Test • Front Squats • Deadlifts - Depending on the Level we will be testing either 8, 5, or 1 RM lifts
Sarah Gallagher December 13, 2018 WOD, AMRAP Friday - 12/14/18 Sarah Gallagher December 13, 2018 WOD, AMRAP "The G" 20 Minute AMRAP: 5 Pull-ups 10 Push-ups 15 Squats 5 Pull-ups 10 Overhead Squats (95/65 lbs)
Sarah Gallagher July 3, 2018 For Time, WOD, Hero Wednesday - 7/4/18 Sarah Gallagher July 3, 2018 For Time, WOD, Hero Hotshots 196 Rounds - For Time 30 Air Squats 19 Power Cleans (135/95 lbs) 7 Strict Pull-ups 400m Run
Dan Gallagher May 1, 2018 Strongtown's Finest, Blog, WOD Wednesday - 5/2/18 Dan Gallagher May 1, 2018 Strongtown's Finest, Blog, WOD For Time: 400 meter run 4 rounds of Cindy 400 meter run 3 rounds of Cindy 400 meter run 2 rounds of Cindy 400 meter run 1 round of Cindy
Sarah Gallagher January 2, 2018 WOD, Total Reps, Blog, Challenge Series Wednesday 1/3/18 Sarah Gallagher January 2, 2018 WOD, Total Reps, Blog, Challenge Series 5 Rounds - Max Reps at Each Station in 1 Minute Hang Power Cleans (95/65 lbs) Rounds of Cindy (5 Pull-ups, 10 Push-ups, 15 Squats) Sit-ups 30 Seconds Rest after Each Station Score = Total Reps
Sarah Gallagher November 22, 2017 Blog, Hero, WOD Thursday - 11/23/17 Sarah Gallagher November 22, 2017 Blog, Hero, WOD "The Chief"5 Rounds of 3 Minutes with 1 Minute Rest 3 Power Cleans (135/95 lbs) 6 Push-ups 9 Air SquatsEach Round Scored Separately
