Sarah Gallagher December 13, 2020 WOD, For Time Monday - 12/14/20 Sarah Gallagher December 13, 2020 WOD, For Time Strongtown Decathlon “Shallow End” 100 Air Squats 100 Sit-ups Front Squats 5x2 (Same Weight)
Sarah Gallagher December 10, 2020 WOD, AMRAP Friday - 12/11/20 Sarah Gallagher December 10, 2020 WOD, AMRAP Front Rack Reverse Lunge 6-6-6-6-6 (3 each leg) (Increasing weight) 10 Minute AMRAP: 12 Alternating Pistol Squats 10 Deficit Push-ups (45/25 lbs plates) 12 Box Jumps (24/20) Score = Total Rounds + Reps
Sarah Gallagher December 9, 2020 WOD, EMOM Thursday - 12/10/20 Sarah Gallagher December 9, 2020 WOD, EMOM 20 Minute EMOM:1 Squat SnatchScore = Weight Used Rounds completed in notes
Sarah Gallagher December 8, 2020 WOD, For Time Wednesday - 12/9/20 Sarah Gallagher December 8, 2020 WOD, For Time For time: 40 Overhead Lunges (50/35 lbs) (20 each arm) 30 Toes to Bar 50 Sit-ups 30 Burpees over Dumbbell 50 Sit-ups 30 Chest to Bar Pull-ups 40 Overhead Lunges (50/35 lbs) (20 each arm)
Sarah Gallagher December 7, 2020 WOD, For Time Tuesday - 12/8/20 Sarah Gallagher December 7, 2020 WOD, For Time Back Squat 5x3 (Same Weight) 3 Rounds - For Time: 25 Wall-Ball (20/14 lbs) 75 Double Unders Score = Total Time (10 Minute Cap)
Sarah Gallagher December 6, 2020 WOD, AMRAP Monday - 12/7/20 Sarah Gallagher December 6, 2020 WOD, AMRAP 7 Rounds - 2 Minute AMRAP: 20/15 Cal Row Max Hang Clean & Jerk (95/65 lbs) 1:30 Rest after each roundScore = Total RepsRx1= 75/55 lbs Rx3= 115/75 lbs
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
