Sarah Gallagher December 6, 2020 WOD, AMRAP Monday - 12/7/20 Sarah Gallagher December 6, 2020 WOD, AMRAP 7 Rounds - 2 Minute AMRAP: 20/15 Cal Row Max Hang Clean & Jerk (95/65 lbs) 1:30 Rest after each roundScore = Total RepsRx1= 75/55 lbs Rx3= 115/75 lbs
Sarah Gallagher December 1, 2020 WOD, AMRAP, Open Workout Wednesday - 12/2/20 Sarah Gallagher December 1, 2020 WOD, AMRAP, Open Workout CrossFit Open 11.1 aka 14.1 10 Minute AMRAP: 30 Double Unders 15 Power Snatch (75/55 lbs) Tempo Overhead Squats 2-2-2-2-2 (Increasing) 5/3/1 (5" Descent / 3" Pause / 1" Ascent)
Sarah Gallagher November 30, 2020 WOD, AMRAP Tuesday - 12/1/20 Sarah Gallagher November 30, 2020 WOD, AMRAP 21 Minute AMRAP: 7/5 Strict Pull-ups 9 Hang Power Cleans (155/105 lbs) 12 BurpeesScore = Total Rounds & Reps Rx1 = 135/95 lbs Rx3 = 185/125 lbs
Sarah Gallagher November 25, 2020 WOD, AMRAP Thursday - 11/26/20 Sarah Gallagher November 25, 2020 WOD, AMRAP “The Chief” 5 Rounds: 3 Minute AMRAP 3 Power Cleans (135/95 lbs) 6 Push-ups 9 Air Squats 1 Minute Rest after each round
Sarah Gallagher November 22, 2020 WOD, AMRAP Monday - 11/23/20 Sarah Gallagher November 22, 2020 WOD, AMRAP Back Squat 10-10-10-10 (increase weight) 10 Minute AMRAP: 10 Front Squats (95/65 lbs) 30 Double Unders 20 V-ups Score = Total Rounds + Reps
Sarah Gallagher November 16, 2020 WOD, AMRAP Tuesday 11/17/20 Sarah Gallagher November 16, 2020 WOD, AMRAP 20 Minute AMRAP: 10 Dumbbell Push Press (50/35 lbs) (2 DB's) 15 Box Jumps (24/20") 20 Sit-upScore = Total Rounds & RepsRx1 = 40/25 lbsRx3 = 60/40 lbs
Sarah Gallagher November 9, 2020 WOD, AMRAP Tuesday - 11/10/20 Sarah Gallagher November 9, 2020 WOD, AMRAP Front Rack Reverse Lunge 6-6-6-6-6 (3 per leg) 10 Minute AMRAP: 12 Alt. Dumbbell Snatch (50/35 lbs) 12 Alt. Pistol Squats Score = Total Rounds + Reps
Sarah Gallagher November 3, 2020 WOD, AMRAP Wednesday - 11/4/20 Sarah Gallagher November 3, 2020 WOD, AMRAP Split Jerks 3-3-3-3-3 (Increase weight) 12 Minute AMRAP: 12 DB Split Jerks (50/35 lbs) 6 Box jumps (30/24”) 12 Alternating V-ups Score = Total Rounds + Reps
Sarah Gallagher October 29, 2020 WOD, AMRAP Friday - 10/30/20 Sarah Gallagher October 29, 2020 WOD, AMRAP Weighted Strict Pull-up 5 x 3 Same Weight 12 Minute AMRAP: 6 Chest to Bar Pull-ups 12 Cal Row 12 Goblet Reverse Lunges (24/16 kg)
Sarah Gallagher October 26, 2020 WOD, AMRAP Tuesday - 10/27/20 Sarah Gallagher October 26, 2020 WOD, AMRAP Bench Press 5 x 3 Same Weight 10 Minute AMRAP: 12 Shoulder to Overhead (95/65 lbs) 24 Double Unders Score = Total Rounds + Reps Rx1= 75/55 lbs Rx3= 115/75 lbs
