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 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

Sarah Gallagher

December 27, 2018

WOD, AMRAP

Friday - 12/28/18

Sarah Gallagher

December 27, 2018

WOD, AMRAP

Power Cleans
2-2-2-2-2 (Increase weight)

10 Minute AMRAP:
10 Box Jump Overs (24/20")
15 Russain Kettlebell Swings (32/24 kg)
10/7 Calories Bike

Sarah Gallagher

December 16, 2018

WOD, AMRAP

Monday - 12/17/18

Sarah Gallagher

December 16, 2018

WOD, AMRAP

10 Minute AMRAP:
15 Power Cleans (95/65 lbs)
30 Double Unders
15 Ubroken Wall-Ball (20/14 lbs)

Rest 5 Minutes

10 Minute AMRAP:
15 Power Snatch (75/55 lbs)
30 Unbroken Double Unders
15 Wall-Ball (20/14 lbs)

Sarah Gallagher

December 13, 2018

WOD, AMRAP

Friday - 12/14/18

Sarah Gallagher

December 13, 2018

WOD, AMRAP

"The G"
20 Minute AMRAP:
5 Pull-ups
10 Push-ups
15 Squats
5 Pull-ups
10 Overhead Squats (95/65 lbs)

Sarah Gallagher

December 4, 2018

WOD, AMRAP

Wednesday - 12/5/18

Sarah Gallagher

December 4, 2018

WOD, AMRAP

20 Minute AMRAP:
5 Chest to Bar Pull-ups
10 Deadlifts (Bodyweight)
15/12 Calories Bike
20 Abmat Sit-ups

Sarah Gallagher

November 27, 2018

WOD, EMOM, AMRAP

Wednesday - 11/28/18

Sarah Gallagher

November 27, 2018

WOD, EMOM, AMRAP

EMOM - 8 Minutes
1 Hang Power Snatch + 1 Overhead Squat
1 Hang Squat Snatch
2 Squat Snatches

12 Minute AMRAP:
6 Squat Snatches (115/80 lbs)
2 Rope Climbs
12/9 Calories Bike

Dan Gallagher

November 25, 2018

WOD, AMRAP, Total Reps

Monday - 11/26/18

Dan Gallagher

November 25, 2018

WOD, AMRAP, Total Reps

3:00 ARMAP
  21/15 Calorie Row
  18 Lateral Bar Burpees
  Max Thrusters (75/55 lbs)

3:00 ARMAP
  18/13 Calorie Row
  15 Lateral Bar Burpees
  ………

Sarah Gallagher

November 21, 2018

WOD, Hero, AMRAP

Thursday - 11/22/18

Sarah Gallagher

November 21, 2018

WOD, Hero, AMRAP

"The Chief"
5 Rounds - 3:00 minute AMRAP
3 Power Cleans (135/95 lbs)
6 Push-ups
9 Air Squats

Sarah Gallagher

November 18, 2018

WOD, AMRAP

Monday - 11/19/18

Sarah Gallagher

November 18, 2018

WOD, AMRAP

Back Squat
2-2-2-2-2
Increase weight between each set

10 Minute AMRAP:
30' Overhead Walking Lunge (45/25 lbs)
10 Alternating Dumbbell Snatch (60/45) lbs
20 Sit-ups

Wednesday - 1/9/19

Thursday - 1/3/19

Friday - 12/28/18

Monday - 12/17/18

Friday - 12/14/18

Wednesday - 12/5/18

Wednesday - 11/28/18

Monday - 11/26/18

Thursday - 11/22/18

Monday - 11/19/18

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