Sarah Gallagher January 30, 2022 WOD, For Time, AMRAP, Not for Time, FGB Style 1/31/22 - 2/4/22 Sarah Gallagher January 30, 2022 WOD, For Time, AMRAP, Not for Time, FGB Style Monday - 1/31/22 to Friday - 2/4/22Monday: 6 Rounds for TimeTuesday: Tempo Back Squats + 9 Minute AMRAPWednesday: 2 Minute StationsThursday: 6 Rounds - Not for TimeFriday: Barbell Complex + 3 Minute AMRAP’s
Sarah Gallagher January 27, 2022 Friday - 1/28/22 Sarah Gallagher January 27, 2022 20 Minute AMRAP:250m Row10 Burpees15 Wall-Ball (20/14 lbs)Score = Total Rounds + Reps
Sarah Gallagher January 26, 2022 WOD, Ladder Thursday - 1/27/22 Sarah Gallagher January 26, 2022 WOD, Ladder Squat Clean & Jerk 3-3-3-1-1-1-1 (Increase weight)Open 13.47 Minute Ladder: 3 Clean & Jerk (135/95 lbs) 3 Toes to Bar 6 C&J 6 Toes to Bar 9… 9…
Sarah Gallagher January 25, 2022 WOD, Skill Work, For Time Wednesday - 1/26/22 Sarah Gallagher January 25, 2022 WOD, Skill Work, For Time Time Trial: Ski 750m Pull-upsStrict or Weighted: 5 x 7“Annie”50-40-30-20-10 Double Unders Sit-ups
Sarah Gallagher January 24, 2022 WOD, For Time Tuesday - 1/25/22 Sarah Gallagher January 24, 2022 WOD, For Time 5 Rounds - For Time:1,000m Bike10 Alt. DB Squat Snatch (40/25 lbs) 5 Wall WalksScore = Total TimeRx1= 35/20 lbsRx3= 50/35 lbs
Sarah Gallagher January 23, 2022 Monday - 1/24/22 Sarah Gallagher January 23, 2022 Front Rack Barbell Lunge 20’ Distance - Max Weight 12 Minute AMRAP: 55 Step-ups (24/20”) 55 Russian KBS (32/24 kg) 55 Lunges 55 Shuttle Sprints - 30’
Sarah Gallagher January 18, 2022 Wednesday - 1/19/22 Sarah Gallagher January 18, 2022 Skills or Drills Skills = Toes to Bar / Kipping Drills = 5 x 5 Strict Toes to BarCrossFit Open 18.120 Minute AMRAP: 8 Toes to Bar 10 DB Hang Clean & Jerk (50/35 lbs) 14/12 Cal Row
Sarah Gallagher January 17, 2022 WOD, Tabata Tuesday - 1/18/22 Sarah Gallagher January 17, 2022 WOD, Tabata Bench Press 10-10-10-10 “Tabata Core” Low Plank (Every 5" = 1 rep) Hollow Hold (Every 5" = 1 rep) Side High Plank (Every 5" = 1 rep) (Alt. every round) 1 Minute rest between movements
Sarah Gallagher January 16, 2022 WOD Monday - 1/17/22 Sarah Gallagher January 16, 2022 WOD 7 Rounds - Every 2 Minutes 7 BW Deadlifts 30 Double UndersScore = Total Time (7 scores) Rx1= 15 Double UndersRx3= Unbroken Double Unders
Sarah Gallagher January 13, 2022 For Time Friday - 1/14/22 Sarah Gallagher January 13, 2022 For Time Time Trials: Row (4 x 500m) 2 Minute Rest after each rowFor Time21-15-9: Box Jump (24/20") Power Snatch (95/65 lbs)Score = Total Time
