Sarah Gallagher January 16, 2019 WOD, EMOM Thursday - 1/17/19 Sarah Gallagher January 16, 2019 WOD, EMOM Every Minute on the Minute - 8:00 x 2 X# Thrusters (95/65 lbs) X# Pull-ups 4 Minutes rest and then Repeat
Sarah Gallagher January 15, 2019 WOD, AMRAP, FGB Style Wednesday - 1/16/19 Sarah Gallagher January 15, 2019 WOD, AMRAP, FGB Style Deadlift 3-3-3-3-3 4 Rounds - 1 Minute Stations for Max Reps Dumbbell Burpee Deadlift Step-up (50/35 lbs) (20/16 in) Sit-ups Rest
Sarah Gallagher January 13, 2019 WOD, AMRAP Monday - 1/14/19 Sarah Gallagher January 13, 2019 WOD, AMRAP 18 Minute AMRAP: 6 Toes to Bar 8 Handstand Push-up 12 Squat Cleans (95/65 lbs)
Sarah Gallagher January 10, 2019 WOD, For Time Friday - 1/11/19 Sarah Gallagher January 10, 2019 WOD, For Time Bench Press 3-3-3-3-33 Rounds - For Time 20 Overhead Walking Lunges (45/25 lbs plate) 15 Hand Release Push-ups 20 Sit-ups
Dan Gallagher January 9, 2019 For Time, WOD Thursday - 1/10/19 Dan Gallagher January 9, 2019 For Time, WOD Skill Work Muscle-ups: Skills & Drills5 Rounds - For Time 2 Ring Muscle-ups 10 Box Jumps (30/24”) 10 Dumbbell Burpee Deadlifts (50/35 lbs)
Sarah Gallagher January 8, 2019 WOD, Time Trial, AMRAP Wednesday - 1/9/19 Sarah Gallagher January 8, 2019 WOD, Time Trial, AMRAP Time Trials: 5 x 1000m Bike 4 Minute AMRAP: 30 Double Unders 8 Hang Power Cleans (135/95 lbs) 2 minute Rest 4 Minute AMRAP: 30 Double Unders 4 Hang Power Cleans (155/105 lbs)
Sarah Gallagher January 7, 2019 WOD, Not for Time Tuesday - 1/8/19 Sarah Gallagher January 7, 2019 WOD, Not for Time Squat Snatch 2-2-2-2-2 Core Work 3 Rounds - Not For Time 10 Second Hollow Rock Hold 10 Hollow Rocks 10 V-ups 10 Knee Tucks 10 Supermans
Sarah Gallagher January 6, 2019 WOD, FGB Style Mnday - 1/7/19 Sarah Gallagher January 6, 2019 WOD, FGB Style 5 Rounds- 1 Minute Max Reps Wall-Ball (20/14 lbs) Kettlebell Swings (24/16 kg) Row (Calories) RestGymnastics Work:7 Sets Pull-up Negatives
Dan Gallagher January 3, 2019 For Time, Girl, WOD Friday - 1/4/19 Dan Gallagher January 3, 2019 For Time, Girl, WOD Thruster 3-3-3-3-3 Bar comes off the rackFran21-15-9 Thrusters (95/65 lbs) Pull-ups
Sarah Gallagher January 2, 2019 WOD, AMRAP Thursday - 1/3/19 Sarah Gallagher January 2, 2019 WOD, AMRAP "Spin Cycle" - Courtesy of CFNE 18 Minute AMRAP: 3 Rope Climbs 30/21 Calories Bike 60 Double Unders
