Dan Gallagher February 12, 2019 For Time, WOD Wednesday - 2/13/19 Dan Gallagher February 12, 2019 For Time, WOD 5 Rounds: For Time 300m Row 40 Double Unders 500m Bike 15 Toes to Bar
Sarah Gallagher February 11, 2019 WOD, FGB Style, Level Test Tuesday - 2/12/19 Sarah Gallagher February 11, 2019 WOD, FGB Style, Level Test Level Test: Aerobic Power Intervals (FGB)3 Rounds - 1 Minute Stations for Max Reps: Wall Ball (20/14 lbs) Hang Power Cleans (75/55 lbs) Box Jumps with Step-Down (24/20”) Push Press (75/55 lbs) Burpee Rest
Sarah Gallagher February 10, 2019 Level Test, AMRAP, Skill Work Monday - 2/11/19 Sarah Gallagher February 10, 2019 Level Test, AMRAP, Skill Work Level Tests: Pull-ups & Rings (choose one) Strict Skill Work - Hold, Support, Negatives Weighted Work up to a 1 Rep Max8 Minute AMRAP: 4 Chest to Bar Pull-ups 12 Front Squats (95/65 lbs) 8 Ring Dips
Dan Gallagher February 7, 2019 Distance Trial, Level Test, WOD Friday - 2/8/19 Dan Gallagher February 7, 2019 Distance Trial, Level Test, WOD Power Clean (Touch & Go) 5-5-5 3-3-3Level Test: RowingChoose One 12 Minute Distance Trial 20 Minute Distance Trial
Dan Gallagher February 6, 2019 WOD, Level Test: Warm-up, EMOM Thursday - 2/7/19 Dan Gallagher February 6, 2019 WOD, Level Test: Warm-up, EMOM Warm-Up / Mini Test:EMOM-7 Minutes Russian Kettlebell Swings (24/16 kg)5 Rounds - For Time 1:00 Handstand Hold 21 Toes to Bar
Dan Gallagher February 5, 2019 AMRAP, Test Day, WOD, Blog, Strongtown Open Wednesday - 2/6/19 Dan Gallagher February 5, 2019 AMRAP, Test Day, WOD, Blog, Strongtown Open Warm-up: Tabata Push-upsPress: (depending on Level) 3-3-3-3-3 1-1-1-1-18 Minute AMRAP 12 Dumbbell Hang Clean & Jerk 14 Box Jumps (24/20”) 24/18 Calorie Row
Dan Gallagher February 4, 2019 AMRAP, Total Reps, WOD Tuesday - 2/5/19 Dan Gallagher February 4, 2019 AMRAP, Total Reps, WOD Warm-up:2:00 Max Reps Double Unders20 Minute AMRAP: 20 Double Unders 15/12 Calorie Bike 10 Hang Power Cleans (135/95 lbs) 5 Lateral Bar Burpees
Dan Gallagher February 3, 2019 WOD, Level Test, Level Test: Warm-up Monday - 2/4/19 Dan Gallagher February 3, 2019 WOD, Level Test, Level Test: Warm-up Warm-up / Mini-Test • Flexibility - 1:00 Relaxed Squat Hold • Squat Endurance - Tabata SquatsLevel Test • Front Squats • Deadlifts - Depending on the Level we will be testing either 8, 5, or 1 RM lifts
Sarah Gallagher January 31, 2019 WOD, AMRAP, Strongtown's Finest, Challenge Series Friday - 2/1/19... "Find your Level February" Sarah Gallagher January 31, 2019 WOD, AMRAP, Strongtown's Finest, Challenge Series Clean & Jerk 4x2 (75%) CrossFit Open 15.1/15.1A 9 minute AMRAP: 15 Toes to Bar 10 Deadlifts (115/75 lbs) 5 Snatches (115/75 lbs) Directly into…6 Minutes to establish Clean & Jerk 1 Rep Max
Sarah Gallagher January 30, 2019 WOD, For Time Thursday - 1/31/19 Sarah Gallagher January 30, 2019 WOD, For Time 5 Rounds - For Time 60' DB Walking Lunge (40/25 lbs) (Regional Standard) 15/12 Cal Bike 10 Ring Dips 10 Box Jumps (24/20")
