Paper Trail

Saturday Apr 15 2017


Please join us for our weekly free class at 8:15am. Your weekly opportunity to come, check out CFGB and start your weekend off with a great workout.
Have a great Saturday! 
1.) Every minute for 15 minutes 
3 Bent over Row, Supine grip
1 Snatch @ 70%
note: use same bar for rows and snatch
2.) Paper Trail
300m Log Run
30 Alternating Log Thrusters
200m Log Run
20 Alternating Log Thrusters
100m Log Run
10 Alternating Log Thrusters 
note: runs are in 50m increments. thruster on the front lawn
3.) 50 Front Squats 95/65lb
note: every time you put the bar down complete 10 burpees
4.) Knee to Elbow->Toes to Bar->Bar Muscle Up
Unbroken up the ladder
1-1-1, 2-2-2, 3-3-3, 4-4-4, 5-5-5.
note: record highest unbroken set

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5:57 105# row/snatch
6:19 with log
85# row/snatch 50 squats. NO BURPEES 😛
Free wod + 45# emom, 7:48 14# wb instead of log
Got called into work at 20/50 FS (45#)
Free WOD + 9:15 WOD
Row/snatch 75# (thanks Ryan & Derek), 7:06 w/log, FS rx 20/10/10/10 + burpees, 1-1-1 UB, 2-2 UB transition from TTB to MU awkward
Free, snatch emom @165. 50 front squats unbroken 1:49
Free WOD 😁
Snatch and row #65
6:16 105#row/snatch
8:22 w/ Ashley's log
Row/snatch 80-90#; 50 front squats, 10 burpees
75# EMOM, 1:39 50 FS UB; Free WOD
Hamstring was improving so I tried this one with lighter weight and a lower intensity.
EMOM15 @ 135# / WOD - 7:31 without setting the 57# log down / 50 UB FS @ 95#
100 du, 15min 1rm dl=205, 6 rds 30sec work 30sec rest: du,snatch 65#,35#kb swings, pistols alt legs w box, 35 du, 5-6 snatch, 16-18 kb, 10-12 pistols. 4rds 6 sitting strict press 45#, jump/neg pullup 6, 4 hspu kipping with 10 # plate/pad.
Squat clean triples. 50 front squat 95#. 3 Rounds: 4 mus, 16 Hang PS 85#, 77 dus (50 dus/27 singles), 40 WB UB. 4 mile recovery run with hill sprints.
Free wod and 2 mile walk with the dogs 🐶🐕
HomeWOD - 17:34
Pool was closed🙄. 3R4T: 5 DHPU/10 Evil wheels/15 Goblet squats (#26)/20 cals on Assault bike🤢, MOBility & general skilz.
Power snatch and row at 135#