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Blogs & Workouts

Sarah Gallagher
September 3, 2018
WOD, AMRAP

Tuesday - 9/4/18

Sarah Gallagher
September 3, 2018
WOD, AMRAP
Tuesday - 9/4/18

Bench Press
5x10 (Same Weight)

8 minute AMRAP:

8 Ring Push-ups
16 Alternating Pistol Squat
Score = Total Rounds + Reps

Tagged: Bench Press, Ring Push-up, Pistol Squat

Comment
Sarah Gallagher
September 2, 2018
WOD, Hero, For Time

Monday - 9/3/18

Sarah Gallagher
September 2, 2018
WOD, Hero, For Time
Monday - 9/3/18

"Liam"
For Time

   800m Run with a Plate (45/25 lbs)
      100 Toes to bar 
      50 Front Squats (155/105 lbs)
      10 Rope Climbs
   800m Run with a Plate (45/25 lbs)

Tagged: Run with Plate, Toes to Bar, Front Squat, Rope Climb

Comment
Dan Gallagher
September 2, 2018
Blog

Back to the Basics (Part 1)

Dan Gallagher
September 2, 2018
Blog
Back to the Basics (Part 1)

But how good are you with a PVC pipe….

Comment
Dan Gallagher
September 1, 2018
Blog

We have our Lingo

Dan Gallagher
September 1, 2018
Blog
We have our Lingo

Common Terms & Common Acronyms….

Comment
Sarah Gallagher
August 30, 2018
WOD, AMRAP

Friday 8/31/18

Sarah Gallagher
August 30, 2018
WOD, AMRAP
Friday 8/31/18

20 Minute AMRAP:
40 Dumbbell Overhead Reverse Lunge
40 Dumbbell Step-up (20/16)
500 meter Bike
40 Dumbbell Hang Cleans
40 Dumbbell Thrusters
Score = Total Rounds + Reps

Tagged: Dumbbell Overhead Reverse Lunge, Dumbbell Step-up, Bike (Air Dyne), Dumbbell Hang Clean, Dumbbell Thruster

Comment
Sarah Gallagher
August 29, 2018
WOD, Skill Work, For Time

Thursday - 8/30/18

Sarah Gallagher
August 29, 2018
WOD, Skill Work, For Time
Thursday - 8/30/18

Weighted Pull-ups:
5x3 (Same Weight) or Skill Work Pull-ups

For Time:
104 Wall-Balls (20/14 lbs)
52 Pull-ups

Tagged: Weighted Pull-up, Pull-ups, Wall Ball

Comment
Guest User
August 29, 2018
Blog

The Value of Skill Work

Guest User
August 29, 2018
Blog
The Value of Skill Work

Let’s be honest--skill work is boring. Many of us come to CrossFit because we love the grunt work and the sweat, the slog of burpees, the strain of heavy weight, and the collapse of relief on the mats. There is definitely something satisfying about knowing you kicked your own……

Tagged: Skill Work

Comment
Sarah Gallagher
August 28, 2018
WOD, For Time

Wednesday 8/29/18

Sarah Gallagher
August 28, 2018
WOD, For Time
Wednesday 8/29/18

For Time:
21 Deadlifts
400m Run
18 Deadlifts
400m Run
15 Deadlifts
400m Run
12 Deadlifts
400m Run

Tagged: Deadlift, Run

Comment
Sarah Gallagher
August 27, 2018
WOD

Tuesday 8/28/18

Sarah Gallagher
August 27, 2018
WOD
Tuesday 8/28/18

5 Rounds of 2 minutes:
10 Burpees
200m Run
Max Burpees in remaining time

Tagged: Burpee, Run

Comment
Sarah Gallagher
August 26, 2018
WOD, For Time

Monday 8/27/18

Sarah Gallagher
August 26, 2018
WOD, For Time
Monday 8/27/18

Back Squat
5-5-3-3-3-1-1-1-1
Increase weight and work up to 1 Rep Max

21-15-9:
Row (Calories)
Ab-mat sit-ups

Tagged: Back Squat, Row (Calories), Sit-ups

Comment
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