Sarah Gallagher September 10, 2019 WOD, Hero Wednesday - 9/11/19 Sarah Gallagher September 10, 2019 WOD, Hero “9/11 Always Remembered” Teams of 2 4 Rounds for Time Buy-in: 2,001m Row 9 Rope Climbs 11 Bear Complexes (135/95 lbs) Cash-out: 2,977m Row
Dan Gallagher September 8, 2019 For Time, AMRAP, WOD Monday - 9/9/19 Dan Gallagher September 8, 2019 For Time, AMRAP, WOD Time Trial: 1 Mile Run3:00 Clock - 4 Rounds2 Round for Time 10 Med Ball Cleans (20/14 lbs) 5 Power Snatch (95/65 lbs) 10 Grasshoppers
Sarah Gallagher September 5, 2019 WOD, AMRAP Friday - 9/6/19 Sarah Gallagher September 5, 2019 WOD, AMRAP Strict / Weighted Ring Dips 3-3-3-3-3 12 Minute AMRAP 12 Dumbbell Shoulder to Overhead (6 per arm) 15 Sit-ups 30 Double Unders [Round #] Burpees
Sarah Gallagher September 4, 2019 WOD, FGB Style Thursday - 9/5/19 Sarah Gallagher September 4, 2019 WOD, FGB Style Front Squat 3-3-3-3-3 3 Rounds for Max Reps at Each Station in 1 Minute Front Squat (95/65 lbs) Row (Calories) Wall Ball (20/14 lbs) 30" Rest after Each Movement
Sarah Gallagher September 3, 2019 WOD, AMRAP Wednesday - 9/4/19 Sarah Gallagher September 3, 2019 WOD, AMRAP Press 3-3-3-3-3 10 Minute AMRAP Buy-in: 25 Toes to Bar 10 Kettlebell Snatch (5 Each Arm) (24/16 kg) 10 Box Jump Overs (24/20") 10 Push-ups
Guest User September 2, 2019 Blog, WOD, Strongtown's Finest, Challenge Series, For Time Single Arm September - 9/3/19 Guest User September 2, 2019 Blog, WOD, Strongtown's Finest, Challenge Series, For Time 3 Rounds - Each for Time Bike 500m Row 250m Run 200m (out front door)For Time: 28-21-15-9 Burpee to Target Overhead Walking Lunges (45/25 lbs)
Sarah Gallagher August 29, 2019 WOD, For Time Friday - 8/30/19 Sarah Gallagher August 29, 2019 WOD, For Time 4 Rounds: 400m Run 20” L-Sit 10 Dumbbell Devil Press (35/20 lbs) 20 Sit-ups
Sarah Gallagher August 28, 2019 WOD, AMRAP Thursday - 8/29/19 Sarah Gallagher August 28, 2019 WOD, AMRAP “30 Rock” 20 Minute AMRAP: 30 Hang Power Cleans (95/65 lbs) 30 Push Press (95/65 lbs) 30/21 Calorie Bike 30 Toes to Bar
Sarah Gallagher August 27, 2019 WOD, Time Trial Wednesday - 8/28/19 Sarah Gallagher August 27, 2019 WOD, Time Trial Row 500m x 3 Back Squat 1-1-1-1-1 After each squat perform a 100FT sled Push (115/80 lbs)
Sarah Gallagher August 26, 2019 WOD, For Time Tuesday - 8/27/2019 Sarah Gallagher August 26, 2019 WOD, For Time 8 Rounds For Time: 200m Sprint 8 Handstand Push-ups Rest 2 Minutes
