Sarah Gallagher December 15, 2020 WOD, AMRAP Wednesday - 12/16/20 Sarah Gallagher December 15, 2020 WOD, AMRAP "Sledge Hammer" (establish a 1 RM Power Clean) Power Clean 1-1-1-1-1-1-1 "Tight Rope" 3 Minute AMRAP: Double Unders 1 Minute Rest 3 Minute AMRAP:Burpees
Sarah Gallagher December 14, 2020 WOD, AMRAP Tuesday - 12/15/20 Sarah Gallagher December 14, 2020 WOD, AMRAP 21 Minute AMRAP: 9 Handstand Push-ups 15 DB Box Step Overs (50/35 lbs Each Hand) (20/16") 250m RowScore = Total TimeRx1= 7 HSPU to 1 abmate Rx3= Strict
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 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 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 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 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 16, 2020 WOD, AMRAP Tuesday 11/17/20 Sarah Gallagher November 16, 2020 WOD, AMRAP 20 Minute AMRAP: 10 Dumbbell Push Press (50/35 lbs) (2 DB's) 15 Box Jumps (24/20") 20 Sit-upScore = Total Rounds & RepsRx1 = 40/25 lbsRx3 = 60/40 lbs
Sarah Gallagher November 9, 2020 WOD, AMRAP Tuesday - 11/10/20 Sarah Gallagher November 9, 2020 WOD, AMRAP Front Rack Reverse Lunge 6-6-6-6-6 (3 per leg) 10 Minute AMRAP: 12 Alt. Dumbbell Snatch (50/35 lbs) 12 Alt. Pistol Squats Score = Total Rounds + Reps
