Sarah Gallagher

December 7, 2017

Chipper, Blog, Strongtown's Finest, WOD

Friday - 12/8/17

Sarah Gallagher

December 7, 2017

Chipper, Blog, Strongtown's Finest, WOD

For Time
10 Pull-ups
20 Calorie Row
30 Toes to Bar
40 DB Ground to Overhead (40/20 lbs)
50 Box Jumps
40 DB Ground to Overhead (40/20 lbs)
30 Toes to Bar
20 Calorie Row
10 Pull-ups

Dan Gallagher

June 29, 2017

Chipper, Blog, WOD

Friday - 6/30/17

Dan Gallagher

June 29, 2017

Chipper, Blog, WOD

For Time
80 Double Unders
70 Squats
60 GrassHoppers
50 Kettlebell Swings (24/16 kg)
40 Kettlebell Lunges (24/16 kg)
30 Burpees
20 Alternating Dumbbell Snatch (50/35 lbs)
10 Toes to Bar

Dan Gallagher

May 31, 2017

Chipper, Challenge Series, Blog, WOD

Thursday - 6/1/7

Dan Gallagher

May 31, 2017

Chipper, Challenge Series, Blog, WOD

For Time
800m Run
10 Toes to Bar + 10 Burpee Box Jump Overs (24/20")
600m Run
10 Toes to Bar + 10 Burpee Box Jump Overs (24/20")
400m Run
10 Toes to Bar + 10 Burpee Box Jump Overs (24/20")
200m Run
10 Toes to Bar + 10 Burpee Box Jump Overs (24/20")

Dan Gallagher

May 18, 2017

EMOM, WOD, Chipper

Friday - 5/19/17

Dan Gallagher

May 18, 2017

EMOM, WOD, Chipper

EMOM x 9
Every 90 Seconds - 9 Rounds
   1 Power Snatch
   1 Hang Squat Snatch
   2 Overhead Squats
Increase weight for rounds 4-6 and again for rounds 7-9

For Time
   500m Row
   25 Burpees
   200m Run

Dan Gallagher

April 11, 2017

Chipper, WOD

Wednesday - 4/12/17

Dan Gallagher

April 11, 2017

Chipper, WOD

For Time
50 Deadlifts (115/75 lbs)
   50 Lunges
   40 Back Squats (115/75 lbs)
   40 Toes to Bar
   30 Power Cleans (115/75 lbs)
   30 Box Jumps (24/20")
   20 Shoulder to Overhead (115/75 lbs)
20 Burpees

Dan Gallagher

March 26, 2017

Chipper, WOD

Monday - 3/27/17

Dan Gallagher

March 26, 2017

Chipper, WOD

For Time:
50 Overhead Lunges (75/55 lbs)
50 Sumo Deadlift High Pulls (75/55 lbs)
50 Box Jumps (24/20")
50 Hang Power Cleans (75/55 lbs)
50 Hand Release Push-ups

Dan Gallagher

March 1, 2017

Chipper, Blog, Strongtown's Finest, WOD

Thursday - 3/2/17

Dan Gallagher

March 1, 2017

Chipper, Blog, Strongtown's Finest, WOD

Weighted Pull-ups:
1-1-1-1-1

For Time:
   10 Handstand Push-ups
   20 Goblet Squats (24/16 kg)
   30 Kettlbell Swings (24/16 kg)
   40 Overhead Lunges (45/25 lbs)
   50 Wall Ball (20/14 lbs)

Dan Gallagher

February 15, 2017

Chipper, WOD, Distance Trial

Thursday - 2/16/17

Dan Gallagher

February 15, 2017

Chipper, WOD, Distance Trial

Distance Trial
10 Minute Row

For Time
   50 Wall Ball (20/14 lbs)
   40 Overhead Lunges (45/25 lbs)
30 Kettlebell Swings (24/16 kg)
   20 Goblet Squats (24/16 kg)
   10 Handstand Push-ups

Dan Gallagher

January 19, 2017

WOD, For Time, Chipper

Friday - 1/20/17

Dan Gallagher

January 19, 2017

WOD, For Time, Chipper

Power Cleans (Touch & Go)
2-2-2-2-2

For Time
   20 Kettlebell Snatch (10 Each Arm) (24/16 kg)
   10 Toes to Bar
   5 Power Cleans (165/110 lbs)
   3 Rope Climbs
5 Power Cleans (165/110 lbs)
   10 Toes to Bar
   20 Kettlebell Snatch (10 Each Arm) (24/16 kg)

Dan Gallagher

December 26, 2016

Chipper, WOD, For Time

Tuesday - 12/27/16

Dan Gallagher

December 26, 2016

Chipper, WOD, For Time

For Time
   Half Karen (75 Wall Ball)
   ...and then
Mini Flight Simulator (5-10-15-20-25-20-15-10-5 Unbroken Double Unders)
  ... and then
  5 Rounds
   10 Toes to Bar
   10 Sit-ups

Friday - 12/8/17

Friday - 6/30/17

Thursday - 6/1/7

Friday - 5/19/17

Wednesday - 4/12/17

Monday - 3/27/17

Thursday - 3/2/17

Thursday - 2/16/17

Friday - 1/20/17

Tuesday - 12/27/16

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