Dan Gallagher January 29, 2018 Blog, WOD, AMRAP, Sunday Skills Tuesday - 1/30/18 Dan Gallagher January 29, 2018 Blog, WOD, AMRAP, Sunday Skills Press 1-1-1-1-112 Minute AMRAP 8 Hand Release Push-ups 12 Sit-ups 16 Overhead Walking Lunges (45/25 lbs)
Sarah Gallagher January 28, 2018 WOD Monday 1/29/18 Sarah Gallagher January 28, 2018 WOD For Time (25 MInute Cap)21-15-9 Thrusters (95/65 lbs) Burpees15-12-9 Bike (Calories) Hang Squat clean (95/65 lbs)12-9-6 Overhead Squats Pull-ups
Sarah Gallagher January 25, 2018 WOD Friday 1/26/18 Sarah Gallagher January 25, 2018 WOD Front Squat 7-7-7-73 Rounds - Max Reps at Each station in 1 Minute Strict Pull-ups Barbell Lunge (95/65 lbs) Bike (Calories) Rest
Sarah Gallagher January 24, 2018 WOD, Open Workout Thursday 1/25/18 Sarah Gallagher January 24, 2018 WOD, Open Workout Bench Press 5 x 5"18.0"21-15-9 Dumbbell Snatch (50/35 lbs) Burpees
Sarah Gallagher January 23, 2018 WOD, Time Trial, AMRAP Wednesday 1/24/18 Sarah Gallagher January 23, 2018 WOD, Time Trial, AMRAP Rowing Time Trials 3 x 500m10 Minute AMRAP 10 Wall Ball (20/14 lbs) 10 Calorie Row 20 Double Unders
Sarah Gallagher January 22, 2018 WOD, Blog, For Time, Showdown Saturdays Tuesday - 1/23/18 Sarah Gallagher January 22, 2018 WOD, Blog, For Time, Showdown Saturdays For Time (18 Minute Cap): 10 Squat Cleans (155/105 lbs) 7 Bar Muscle-ups 20/15 Calorie Bike 7 Bar Muscle-ups 10 Squat Cleans (155/105 lbs) 21-15-9: Medicine Ball Cleans (20/14 lbs) Sit-ups
Sarah Gallagher January 21, 2018 WOD Monday 1/22/18 Sarah Gallagher January 21, 2018 WOD Overhead Squat 1-1-1-1-1Snatch Grip Deadlift 3-3-3-3-3
Sarah Gallagher January 18, 2018 WOD Friday 1/19/18 Sarah Gallagher January 18, 2018 WOD Power Clean 1-1-1-1-13 Rounds 1 Minute at Each Station for Max Reps Grasshoppers Hollow Rock Roll
Sarah Gallagher January 17, 2018 WOD, For Time Thursday 1/18/18 Sarah Gallagher January 17, 2018 WOD, For Time 5 Sets 1 Press + 2 Push Press21-15-9 Row (Calories) Kettlebell Swings (24/16 kg)
Sarah Gallagher January 16, 2018 WOD, EMOM, Blog Wednesday 1/17/18 Sarah Gallagher January 16, 2018 WOD, EMOM, Blog 6:00am, 8:00am & 9:30am Classes are CanceledNoon & Evening Classes are On24 Minute EMOM Alternating Rounds Odd: 3 Deadlifts + 5 Ring Dips Even: 15 Sit-ups
