Dan Gallagher

December 25, 2017

Blog

Monday - 12/25/17

Dan Gallagher

December 25, 2017

Blog

See everyone tomorrow - reminder our class schedule for Tuesday is:

8:00am Class
9:30am Class
10:30am Kids Class
10:30-am to 12:00pm Open Gym

Dan Gallagher

December 21, 2017

Blog, WOD, Not for Time

Friday - 12/22/17

Dan Gallagher

December 21, 2017

Blog, WOD, Not for Time

21-15-9
   Sumo Deadlift High Pull (75/55 lbs)
   Bar Facing Burpees

3 Rounds - Not For Time
   20 Russian Twists
   10 Toes to Rig Negatives
   20 Grasshoppers
   10 Parallette Shoot Through

Sarah Gallagher

December 20, 2017

WOD, Total Reps

Thursday 12/21/17

Sarah Gallagher

December 20, 2017

WOD, Total Reps

With a Running Clock - 2 Rounds

   0:00 to 1:00 - Max Calorie Bike
   1:00 to 2:00 - Rest
   2:00 to 3:00 - Max Rope Climbs
   3:00 to 4:00 - Rest
   4:00 to 5:00 - Max Calorie Row
   5:00 to 6:00 - Rest
   6:00 to 7:00 - Max Bar Muscle-Up

Sarah Gallagher

December 19, 2017

WOD, Ladder

Wednesday 12/20/17

Sarah Gallagher

December 19, 2017

WOD, Ladder

Front Rack Barbell Lunge
   8-8-8-8
   4 Each Leg - Alternating

10 Minute Ladder:
   +5 Box Jumps (24/20")
   +10 Sit-ups

Sarah Gallagher

December 18, 2017

WOD, For Time

Tuesday 12/19/17

Sarah Gallagher

December 18, 2017

WOD, For Time

Overhead Squat
7-7-7-7

For Time:
30 Chest to Bar Pull-ups
20 Overhead Squats
15 Chest to Bar Pull-ups
10 Overhead Squats

Sarah Gallagher

December 17, 2017

WOD, For Time, EMOM

Monday 12/18/17

Sarah Gallagher

December 17, 2017

WOD, For Time, EMOM

Alternating EMOM - 12 Minutes
L-Sit Hold
Handstand

4 Rounds - For Time
10 Cal Bike
10 Power Cleans (95/65 lbs)
40 Double Unders

Sarah Gallagher

December 14, 2017

FGB Style, WOD

Friday 12/15/17

Sarah Gallagher

December 14, 2017

FGB Style, WOD

Press
5 x 3

3 Rounds - Max Reps at Each Station in 1 Minute
Bike (Calories)
Shoulder to Overhead (75/55 lbs)
Sit-ups
Rest

Sarah Gallagher

December 13, 2017

WOD, For Time

Thursday 12/14/17

Sarah Gallagher

December 13, 2017

WOD, For Time

Snatch
2-2-2-2

3 Rounds - For Time
21 Wall Ball (20/14 lbs)
15 Toes to Bar
9 Squat Snatch (115/75 lbs)

Sarah Gallagher

December 12, 2017

WOD, EMOM

Wednesday 12/13/17

Sarah Gallagher

December 12, 2017

WOD, EMOM

30 Minute EMOM
Burpees
Row (Calories)
Alternating between movements

Sarah Gallagher

December 11, 2017

WOD, Tabata

Tuesday 12/12/17

Sarah Gallagher

December 11, 2017

WOD, Tabata

Front Squats (3" pause at the bottom)
5 x 3

Romanian Deadlift
5 x 3

Tabata - 8 Rounds of 20" Work / 10" Rest
Alternating between Movements
Low Plank Hold
Hollow Hold

Monday - 12/25/17

Friday - 12/22/17

Thursday 12/21/17

Wednesday 12/20/17

Tuesday 12/19/17

Monday 12/18/17

Friday 12/15/17

Thursday 12/14/17

Wednesday 12/13/17

Tuesday 12/12/17

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