Sarah Gallagher December 3, 2020 WOD, Ladder Friday - 12/4/20 Sarah Gallagher December 3, 2020 WOD, Ladder Bench Press: 3-3-3-3-3 9 Minute Ascending Ladder: +2 Ring Dips +2 Alt. Dumbbell Snatch (50/35 lbs) Score = Total Reps
Sarah Gallagher December 2, 2020 WOD, For Time Thursday - 12/3/20 Sarah Gallagher December 2, 2020 WOD, For Time 4 Rounds - For Time: 25/20 Calorie Row 20 Goblet Squats (24/16 kg) 20 Toes to Bar 3 Minutes Rest Score = Total Time (subtract 9 minutes rest)
Sarah Gallagher December 1, 2020 WOD, AMRAP, Open Workout Wednesday - 12/2/20 Sarah Gallagher December 1, 2020 WOD, AMRAP, Open Workout CrossFit Open 11.1 aka 14.1 10 Minute AMRAP: 30 Double Unders 15 Power Snatch (75/55 lbs) Tempo Overhead Squats 2-2-2-2-2 (Increasing) 5/3/1 (5" Descent / 3" Pause / 1" Ascent)
Sarah Gallagher November 30, 2020 WOD, AMRAP Tuesday - 12/1/20 Sarah Gallagher November 30, 2020 WOD, AMRAP 21 Minute AMRAP: 7/5 Strict Pull-ups 9 Hang Power Cleans (155/105 lbs) 12 BurpeesScore = Total Rounds & Reps Rx1 = 135/95 lbs Rx3 = 185/125 lbs
Sarah Gallagher November 29, 2020 WOD, For Time Monday - 11/30/20 Sarah Gallagher November 29, 2020 WOD, For Time Push Jerk 5 x 5 Touch & Go For Time 30-20-10: Russian Kettlebell Swings (32/24 kg) Box Jump Overs (24/20")
Sarah Gallagher November 25, 2020 WOD, AMRAP Thursday - 11/26/20 Sarah Gallagher November 25, 2020 WOD, AMRAP “The Chief” 5 Rounds: 3 Minute AMRAP 3 Power Cleans (135/95 lbs) 6 Push-ups 9 Air Squats 1 Minute Rest after each round
Sarah Gallagher November 24, 2020 WOD, For Time Wednesday - 11/25/20 Sarah Gallagher November 24, 2020 WOD, For Time 2 Rounds - For Time: 35 Wall Ball (20/14 lbs) 30 Pull-ups 35 Box Jumps (24/20") 30 Alternating Single Arm Devil Press (50/35 lbs) Score = Total Time
Sarah Gallagher November 23, 2020 WOD, For Time Tuesday - 11/24/20 Sarah Gallagher November 23, 2020 WOD, For Time 8 Rounds - For Time: Row 250m 8 Handstand Push-up Rest 2 Minutes Score = Total Time (Include rest) Rx1= 5 Handstand Push-up Rx3= Strict Handstand push-up
Sarah Gallagher November 22, 2020 WOD, AMRAP Monday - 11/23/20 Sarah Gallagher November 22, 2020 WOD, AMRAP Back Squat 10-10-10-10 (increase weight) 10 Minute AMRAP: 10 Front Squats (95/65 lbs) 30 Double Unders 20 V-ups Score = Total Rounds + Reps
Sarah Gallagher November 19, 2020 WOD, Ladder Friday - 11/20/20 Sarah Gallagher November 19, 2020 WOD, Ladder Press Complex - 5 Sets (Same Weight) 1 Press 2 Push Press 3 Push Jerks 12 Minute Ascending Ladder: +2 Barbell Lunges (75/55 lbs) +2 Shoulder to Overhead (75/55 lbs) Score = Total Reps
