Dan Gallagher December 11, 2016 WOD, AMRAP, Blog Monday - 12/12/16 Dan Gallagher December 11, 2016 WOD, AMRAP, Blog Front Squat 5-5-5-5-510 Minute AMRAP 10 Pull-ups 15 Wall Ball (20/14 lbs) 60' Bear Crawl / 20' Handstand Walk
Dan Gallagher December 7, 2016 FGB Style, WOD, Blog Thursday - 12/8/16 Dan Gallagher December 7, 2016 FGB Style, WOD, Blog Weighted Ring Dip 1-1-1-1-1FGB Style3 Rounds for Max Reps at Each Station in 1 Minute Box Jumps (24/20") Strict Pull-ups Sit-ups No Rest between stations or at end of round.
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 23, 2016 WOD, Hero, AMRAP, Blog Thursday - 11/24/16 Dan Gallagher November 23, 2016 WOD, Hero, AMRAP, Blog The Chief5 Rounds of 3 Minute AMRAPs 3 Power Cleans (135/95 lbs) 6 Push-ups 9 Air Squats 5 Separate Scores 1 Minute Rest Between Rounds
Dan Gallagher November 20, 2016 FGB Style, WOD, Blog Monday - 11/21/16 Dan Gallagher November 20, 2016 FGB Style, WOD, Blog Pause Snatch (full squat) 2-2-2-2-2 2 Second pause above knee (low hang position) on each snatchFGB Style3 Rounds for Max Reps at Each Station in 1 Minute Hang Squat Snatch (75/55 lbs) Ring Dips Rest
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 7, 2016 WOD, Ladder, Blog, Member Spotlight Tuesday - 11/8/16 Dan Gallagher November 7, 2016 WOD, Ladder, Blog, Member Spotlight Front Squat 6 x 2 @ 80% of 1RM7 Minute Ladder +1 Hang Squat Clean (135/95 lbs) +1 Lateral Bar Burpee 1/1...2/2...3/3...4/4...Etc... Score = Total Reps
Dan Gallagher November 6, 2016 EMOM, WOD, Blog Monday - 11/7/16 Dan Gallagher November 6, 2016 EMOM, WOD, Blog Weighted Pull-ups 5 x 1 5 Sets, 1 Rep - Same WeightEMOM - 12 MInutes (Alternating Stations) 5 Strict Pull-ups 1 Power Clean + 3 Strict Press Max Sit-ups Score = Rounds completed, weight used on press, & total sit-ups
Dan Gallagher October 31, 2016 WOD, AMRAP, No Kip November, Blog Tuesday - 11/1/16 Dan Gallagher October 31, 2016 WOD, AMRAP, No Kip November, Blog No Kip November Baseline #1) Front Squat 1-1-1-1-1No Kip November Baseline #2) 10 Minute AMRPAP Half Strict Cindy: 5 Strict Pull-ups 10 Push-ups 15 Air Squats Half Strict Mary: 5 Strict Handstand Push-ups 10 Pistol Squats 15 Strict Pull-ups
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)
