Sarah Gallagher April 10, 2018 WOD, Not for Time, Tabata Wednesday 4/11/18 Sarah Gallagher April 10, 2018 WOD, Not for Time, Tabata Not for Time - As Heavy As Possible 10-8-6-4-2 Unbroken Hang Power Clean & Jerk OnceTabata - 8 Rounds of 20" Work & 10" Rest Bike (Calories)
Sarah Gallagher March 8, 2018 WOD, Not for Time, Blog Friday 3/9/18 Sarah Gallagher March 8, 2018 WOD, Not for Time, Blog Farmer Carry 60' Distance (30' out & back)3 Rounds - Not For Time 10" Hollow Hold 7 Hollow Rocks 7 V-Ups 7 Knee Tucks
Sarah Gallagher February 8, 2018 WOD, Blog, Not for Time, Skill Work Friday 2/9/18 Sarah Gallagher February 8, 2018 WOD, Blog, Not for Time, Skill Work Skill Work Muscle-ups4 Rounds - Not for time 2 Strict MU 5 Bench Press 135/85 10 Russian KBS 32/24 kg 20 sec Hollow Hold
Dan Gallagher December 21, 2017 Blog, WOD, Not for Time Friday - 12/22/17 Dan Gallagher December 21, 2017 Blog, WOD, Not for Time 21-15-9 Sumo Deadlift High Pull (75/55 lbs) Bar Facing Burpees3 Rounds - Not For Time 20 Russian Twists 10 Toes to Rig Negatives 20 Grasshoppers 10 Parallette Shoot Through
Sarah Gallagher December 5, 2017 WOD, Not for Time Wednesday 12/6/17 Sarah Gallagher December 5, 2017 WOD, Not for Time Press: 1-1-1-1Push Press: 1-1-1-1Push Jerk: 1-1-1-1 3 Rounds - Not for Time 10 GHD Sit-ups 15 Hollow Rock Rolls 20" Single Arm Side Plank Hold (each arm) 15" Ring Support Hold
Dan Gallagher November 20, 2017 Blog, WOD, Not for Time Tuesday - 11/21/17 Dan Gallagher November 20, 2017 Blog, WOD, Not for Time 7 Rounds - Not For Time 3 Bench Press (Same Weight) 1 Strict Muscle-Ups
Dan Gallagher July 16, 2017 WOD, Not for Time Monday - 7/17/17 Dan Gallagher July 16, 2017 WOD, Not for Time Front Squat 5-4-3-2-1-1-1Core Work - 3 Rounds, Not for Time 10 Weighted Sit-ups 20 Russian Twists 10 V-Ups 1 Minute Plank Hold
Dan Gallagher June 1, 2017 Not for Time, WOD Friday - 6/2/17 Dan Gallagher June 1, 2017 Not for Time, WOD 5 RoundsNot for Time 3 Bench Press 2 Rope Climbs Same Weight
Dan Gallagher May 29, 2017 Not for Time, WOD Tuesday - 5/30/17 Dan Gallagher May 29, 2017 Not for Time, WOD Deadlift 5-5-5-5-5 Increasing WeightCore Work: 3 (or 4) Rounds - Not For Time 30 Russian Twists (25/15 lbs) 20 Second Hollow Rock Hold 15 Weighted Sit-ups (10 lbs - Feet Anchored, Weight Behind Head) 10 Toes to Rig
Dan Gallagher April 23, 2017 WOD, Not for Time Monday - 4/24/17 Dan Gallagher April 23, 2017 WOD, Not for Time Front Squat 6 x 2 Same Weight and then.... Establish a 10 Rep MaxCore Work - 2 Rounds (Not for Time) 20 V-Ups 10 Wall Ball Sit-ups (20/14 lbs)
