Gollog

Saturday Sep 15 2018


Please join the family at CFGB for our weekly payback to the people of Northeast Wisconsin with our Community Workout at 8:15am this morning. Old friends and new friends are welcome alike! Its fun, I promise so see you all at 8:15am!
Happy Saturday!
1.) Complete complex every 3 minutes for 5 rounds
3 Clean Deadlift
3 Bent Over Row
4 Hang Power Clean
4 Front Rack Lunge
2.) Gollog
10 rounds alternating with a partner
100m Log Run (door to door)
20 Log Deadlift 
10 Log to Overhead, from above knees 
*3.) With a partner
30 Sandbag Cleans 150/100
300 Double Unders
30 Sandbag Cleans 150/100
*4.) Complete 
20 minute AMRAP 
1 minute Plank
Rest 1 minute

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I was there....
The VanPays kicked my butt!
Shenanigans and lifting with my favorite humans ❤️
Complex ^ 85#, community wod
13:15 with Pauly; barbell complex ^105#
30/300/30 with Pauly-so fun!
Free WOD & Complex ^100#
5 x 3 strict pull ups - FIRST DAY BACK ON THE BAR! Log deal with syl!
13:15 with Wifey :)
Used 57# log / 1.) complex: 135, 145, 155, 165, 175# / *3.) complete 10:57 with Wifey :) / 5x10 Glute Bridges @ 225#
16:58 w/ Cody complex 60-80
14:?? With Vogel!
^115# complex. 3RM PS 115#
45:00 (partner: 100 SU/10 Burpees/20 H2H KBS/10 WB/3 plank-walk cmplx/5/5 KB Sq-Lunge/1/1 TGU. Builds upon itself, 1 works/1 cardios).
Crossfit Alpha Dog
W/partner 50-40-30-20-10 PU, 100-80-60-40-20 assault bike cals. Sent it in Chicago