Dan Gallagher November 9, 2016 Thursday - 11/10/16 Dan Gallagher November 9, 2016 Overhead Barbell Lunge Max Weight - 20' DistanceCore Work3 Rounds - Not For Time 20 Russian Twists 15 Weighted Sit-ups 10 V-Ups 15 Back Extensions 10 Hanging Leg Raises
Dan Gallagher November 8, 2016 WOD, For Time Wednesday - 11/9/16 Dan Gallagher November 8, 2016 WOD, For Time Ring Dips (Strict or Weighted) 5 x 3For Time (20 Minute Cap) 25 Calorie Row 20 Box Jumps (24/20") 25 Kettlebell Swings (24/16 kg) 20 Ring Dips 25 Wall Ball (20/14 lbs) 20 Kettlebell Step-ups (24/16 kg) (20/16") 25 Double Unders 20 Calorie Row
Dan Gallagher November 7, 2016 WOD, Ladder, Blog, Member Spotlight Tuesday - 11/8/16 Dan Gallagher November 7, 2016 WOD, Ladder, Blog, Member Spotlight Front Squat 6 x 2 @ 80% of 1RM7 Minute Ladder +1 Hang Squat Clean (135/95 lbs) +1 Lateral Bar Burpee 1/1...2/2...3/3...4/4...Etc... Score = Total Reps
Dan Gallagher November 6, 2016 EMOM, WOD, Blog Monday - 11/7/16 Dan Gallagher November 6, 2016 EMOM, WOD, Blog Weighted Pull-ups 5 x 1 5 Sets, 1 Rep - Same WeightEMOM - 12 MInutes (Alternating Stations) 5 Strict Pull-ups 1 Power Clean + 3 Strict Press Max Sit-ups Score = Rounds completed, weight used on press, & total sit-ups
Dan Gallagher November 3, 2016 Friday - 11/4/16 Dan Gallagher November 3, 2016 Back Squat 3-3-3-3-34 Minute AMRAP 30 Wall Ball (20/14 lbs) Max Double Unders in remaining time4 Minute AMRAP 30 Unbroken Double Unders Max Wall Ball (20/14 lbs) in remaining time
Dan Gallagher November 2, 2016 For Time, WOD, Events Thursday - 11/3/16 Dan Gallagher November 2, 2016 For Time, WOD, Events For Time 100 Sit-ups20 Minute AMRAP 20 Second Squat Hold 20 Second Squat Ring Support 20 Second Chin Over Bar Hold 20 Calorie Row
Dan Gallagher November 1, 2016 WOD, For Time, Hero Wednesday - 11/2/16 Dan Gallagher November 1, 2016 WOD, For Time, Hero Snatch Complex 1 Hang Power Snatch + 1 Power Snatch Touch & Go Work to a Max ComplexRandyFor Time: 75 Power Snatches
Dan Gallagher October 31, 2016 WOD, AMRAP, No Kip November, Blog Tuesday - 11/1/16 Dan Gallagher October 31, 2016 WOD, AMRAP, No Kip November, Blog No Kip November Baseline #1) Front Squat 1-1-1-1-1No Kip November Baseline #2) 10 Minute AMRPAP Half Strict Cindy: 5 Strict Pull-ups 10 Push-ups 15 Air Squats Half Strict Mary: 5 Strict Handstand Push-ups 10 Pistol Squats 15 Strict Pull-ups
Dan Gallagher October 30, 2016 WOD, For Time Monday - 10/31/16 Dan Gallagher October 30, 2016 WOD, For Time Bench Press: 2-2-2-2-2For Time:15-12-9 Power Cleans (135/95 lbs) Handstand Push-ups
Dan Gallagher October 27, 2016 WOD, Tabata, Blog, Events Friday - 10/28/16 Dan Gallagher October 27, 2016 WOD, Tabata, Blog, Events Deadlift 4-4-4-4-4Tabata - Alternating Movements Toes to Bar Push-ups Kettlebell Sumo Deadlift High Pull (24/16 kg) 20 Second Work / 10 Seconds Rest at Each Station 24 Rounds Total (8 Rounds at Each Station)
