Dan Gallagher March 25, 2019 AMRAP, WOD Tuesday - 3/26/19 Dan Gallagher March 25, 2019 AMRAP, WOD 18 Minute AMRAP: 8 Shoulder to Overhead (155/105 lbs) 12 Box Jump Overs (24/20”) 16 Sit-ups
Sarah Gallagher March 20, 2019 WOD, AMRAP Thursday - 3/21/19 Sarah Gallagher March 20, 2019 WOD, AMRAP Snatch Balance 5x2 (Same Weight) 12 Minute AMRAP: 30’ Single Arm Dumbbell Front Rack Lunge (50/35 lbs) 30’ Single Arm Dumbbell Front Rack Lunge (50/35 lbs) 15 Sit-ups 10 Handstand Push-up
Sarah Gallagher March 10, 2019 WOD, AMRAP Monday - 3/11/19 Sarah Gallagher March 10, 2019 WOD, AMRAP 10 Minute AMRAP: 10 Power Snatch 10 Burprees 30 Double Unders Rest 3 Minutes…Then into 7 Minutes to find Max Snatch (Power or Squat)
Sarah Gallagher March 7, 2019 WOD, AMRAP Friday - 3/8/19 Sarah Gallagher March 7, 2019 WOD, AMRAP Front Squat 5 x 5 Same Weight10 Minute AMRAP: Strict Cindy 5 Strict Pull-ups 10 Push-ups 15 Air Squats
Dan Gallagher February 28, 2019 AMRAP, Challenge Series, WOD, Time Trial Friday - 3/1/19 Dan Gallagher February 28, 2019 AMRAP, Challenge Series, WOD, Time Trial Row - Time Trials 3 x 500m12 Minute AMRAP: 40/30 Calorie Row 30 Front Rack Barbell Lunge (75/55 lbs) 20 Pull-ups 10 Box Jumps (30/24")
Sarah Gallagher February 20, 2019 WOD, AMRAP Thursday - 2/21/19 Sarah Gallagher February 20, 2019 WOD, AMRAP Warm-up: Max Broad Jump Toes start behind line, measure to heels20 Minute AMRAP: 15/12 Calorie Bike 10 Burpee Box Jumps (24/20”) 10 Toes to Bar
Sarah Gallagher February 10, 2019 Level Test, AMRAP, Skill Work Monday - 2/11/19 Sarah Gallagher February 10, 2019 Level Test, AMRAP, Skill Work Level Tests: Pull-ups & Rings (choose one) Strict Skill Work - Hold, Support, Negatives Weighted Work up to a 1 Rep Max8 Minute AMRAP: 4 Chest to Bar Pull-ups 12 Front Squats (95/65 lbs) 8 Ring Dips
Dan Gallagher February 5, 2019 AMRAP, Test Day, WOD, Blog, Strongtown Open Wednesday - 2/6/19 Dan Gallagher February 5, 2019 AMRAP, Test Day, WOD, Blog, Strongtown Open Warm-up: Tabata Push-upsPress: (depending on Level) 3-3-3-3-3 1-1-1-1-18 Minute AMRAP 12 Dumbbell Hang Clean & Jerk 14 Box Jumps (24/20”) 24/18 Calorie Row
Dan Gallagher February 4, 2019 AMRAP, Total Reps, WOD Tuesday - 2/5/19 Dan Gallagher February 4, 2019 AMRAP, Total Reps, WOD Warm-up:2:00 Max Reps Double Unders20 Minute AMRAP: 20 Double Unders 15/12 Calorie Bike 10 Hang Power Cleans (135/95 lbs) 5 Lateral Bar Burpees
Sarah Gallagher January 31, 2019 WOD, AMRAP, Strongtown's Finest, Challenge Series Friday - 2/1/19... "Find your Level February" Sarah Gallagher January 31, 2019 WOD, AMRAP, Strongtown's Finest, Challenge Series Clean & Jerk 4x2 (75%) CrossFit Open 15.1/15.1A 9 minute AMRAP: 15 Toes to Bar 10 Deadlifts (115/75 lbs) 5 Snatches (115/75 lbs) Directly into…6 Minutes to establish Clean & Jerk 1 Rep Max
