Laid back....

"Run/Wall Ball/Run/Pull Up"

3 rounds

200m Run

20 Wall Ball 20/14lb

200m Run

20 Pull ups

Post time to comments.

Run-this is a 200m sprint.

Wall Ball-hip crease is below the knee at the bottom, full hip extension and hit the target.

Pull ups-chin over.

Are we dancers..

"Dead/Jump"

 Rds

5 Deadlifts 275/185 lbs

15 Box Jumps 20"

Post time to comments.

Have fun in the sun...

Rest Day

Congratulations to two of our CrossFitters, Tom and Tami.

We wish you the best of times together!

All those frozen strawberries...

"Fran-licious"

400m Run

100 Thrusters 75/55lbs

800m Run

100 Pull Ups

400m Run

Post time to comments.

WOD is done with partners.  Each exercise can only be started when both are finished the previous one.  Both people must finish any combination of the 100 reps. 

For example,

Stacey and Lauren are partners.

They finish the run and start the Thrusters

They decide to do 10 each until they get to 100.

Once they're finished all of their reps, they both run.

etc..

It's deafening....

"Clean/Dip/Double Under"

5 Rds

5 High Hang Power Cleans 135/95lbs

10 Ring Dips

25 Double Unders

Post time to comments.

There's no crying..

Rest Day

CrossFit is designed to help people 'move with excellence.'  

It's utilized my many  - but they usually fall into 3 categories of people:

1)  people who are fitness oriented 

2)  military/police/firefighters

3)  athletes

You know where you fall in these categories, but let us focus on #3.  

What sport or active hobby would you most like to learn and why. (For the athletes, it can't be one that you already play or participated in.) Ex: soccer, tennis, golf, football, racquetball, dancing, curling, volleyball, lawn darts (do they even exist anymore?), etc...

Post thoughts to comments.

So sentimental...

"Push/Squat/Sumo"

15 min AMRAP

12 Push Ups

9 Jumping Squats

6 Sumo Deadlift High Pull 115/75lbs

Post rounds to comments.

I'm a paranoid freak..

"Griff"

Skill Work:

Handstands/Handstand Push Ups

800m Run

400m Run backwards

800m Run

400m Run backwards

Post time to comments.

Looks can be deceiving.

Conversation's getting dull..

"Unbroken"
7 Rounds

4 Squat Cleans 135/95lbs (scaled 95/65lbs or 65/35lbs)
5 Pull Ups C2B/Chin over
6 Box Jumps 24"
7 Kettlebell Swings 2 pood/1.5 pood

Each exercise is to be done without fractioning.
Squat clean - bar is only allowed to touch the ground - you may rest w/ the bar on your shoulders.
Pull Ups - you may rest in the hang position
Box Jumps - jump as soon as your feet touch the ground - there's no rest.
KB Swings - there is no rest for KB Swings.
If you do not finish the number of reps for that exercise, you must start back from the beginning of the exercise until you complete the set without fractioning. i.e. I finish 4 of the 5 pull ups in round 6 and fall off. I need to start back at zero for the pull ups for round 5.
Post time to comments.

Last completed March 16, 2009.

I try to make her mine...

Rest Day

HAPPY FATHER'S DAY!!

Getting together outside of the gym is a great way to help build friendships and fond memories.

What group activities would make for a fun time with the CrossFitters at OTG?  Post your thoughts to comments.

We have our mind set..

"Pick Your Poison"

400m run
100
80
60
40
20
400m run

Using the following exercises, you must complete the reps in the order  - 400m Run, 100, 80, 60, etc..

Match up the exercise with a rep amount and get some!
Exercises:

1) Air squat
2) Sit-ups
3) Push-ups
4) Pull-ups
5) Deadlifts 135/95lbs

For example:

400m Run

100 Deadlifts

80 Pull Ups

60 Push Ups

40 Sit Ups

20 Squats

400m run

Post time and exercise/order to comments.

When I was only 17...

"Seven It Is"

7 Rounds for time

7 Thrusters 75/55#

7 Push ups

7 Knees to Elbows

Post time to comments.

Thruster - full depth squat and a full lock overhead.  A full lock overhead requires that the ear is visible in front of a fully locked arm.

Push ups - chest to the ground.

K2E - Top -back parallel to ground and knees must make contact with elbows for rep to count. Bottom -Full arm, hip and leg extension.

California...

Rest Day

*New Hours*

Starting June 22nd!!

Mon/Wed/Fri

8:30 am

9:30 am

The wind picked up...

Skill:  Double Unders

Pick a number that you are comfortable doing unbroken and finish 5 sets of that number with a small rest and stretch between each.

"Heavy Push Jerk"

3-3-3-3-3

Warm-up with 3x5.

Post loads to comments.

10,000 Days...

"Little Eva"

5 Rounds for time

400m run

15 KB swings 1.5/1 pood

15 Pull Ups

Post time to comments.

KB swing-your ears are visible from the side at the top of the swing.

Pull ups-you know what we want!

Girls on film...

"FRSQ/Run/Burp"

AMRAP 12min 

6 Front Squats 135/95lbs

100m Run  

Then: 

6 Burpees 

100m Run

Post rounds to comments.

Each section is counted as a round. 6 FRSQ & 100m would be considered a round, then you do the 6 Burpees & 100m for your second round, etc...

Quasi state..

Rest Day

Words can bring you down...

"Run/Pull/Jump/Dead/Squat"

200m Run

20 Pull Ups C2B

25  Box Jumps 20"

200m Run Backwards

20 Deadlifts 185/135 lbs

25  Jumping Squats

200m Run

20 Pull Ups C2B

25  Box Jumps 20"

Post time to comments.

Have fun Brett at the Nutrition Cert w/ Robb Wolf.

Have fun Joe at the Level One Cert.

I can't wait for the day..

"SDHP/SitUps/Push Jerk"

15 SDHP 95/65lbs

10 Sit Ups

3 Push Jerk 95/65lbs

12 SDHP

10 Sit Ups 

6 Push Jerk

9 SDHP

10 Sit Ups

9 Push Jerk

6 SDHP

10 Sit Ups

12 Push Jerk

3 SDHP

10 Sit Ups

15 Push Jerk

Post time to comments.

We are 'officially' up on the affiliate page for our EHT location!!!

Search under New Jersey...

http://www.crossfit.com/cf-affiliates/

The ancient gates...

Rest Day

Our time in the OTG garage is nearing an end.  Late August is our projected date to open the doors at Tuckahoe.  What has been your funniest experience at the garage thus far?  This could range from a conversation/joke to an actual experience.  

Post thoughts to comments.

Here are some of my fav's caught on film:

Haven't seen the sun in weeks....

"Elizabeth"

21-15-9

Squat Cleans 135/95lbs

Ring Dips

Post time to comments.

Squat Cleans - Bar must start from the ground. Full ROM on the squat and finish with weight in the front rack position with elbows in front of the bar and legs/hips at full extension.

Ring Dips - Start and finish at the top of the ring dip with full elbow extension. The shoulder must be below the shoulder at the bottom of the ring dip.

There's an animal in trouble....

"Row/burp-box/swing"

1000m row

then:

21-15-9

Burpee-box jump 20"

KB swing 1.5/1 pood

Post time to comments.

Burpee-box jump- Complete a full burpee with your jump finishing on top of the tire with a full hip extension. 

KB swing- your ears are visible from the side at the top of the swing.

Sleepyhead...

"Heavy Snatch Balance"

Burgener Warm-Up w/ Skill Transfer

3-3-3-3-3

Post loads to comments.

Use PVC (triple the reps) if technique is not up to par.

Black Hearted...

Rest Day

'Murph' pics are up from yesterday's WOD...have a view.

http://www.crossfitoffthegrid.com/gallery/main.php?g2_itemId=4296

CrossFit OTG took over Taylor's last night.  Thank you to everyone that came, it was a fantastic time. We'll be planning more outings and events in the very near future.  Thank you Andrea for 'arranging' it.  Now we all have some out of gym stories to re-tell!

Cold like sun..

"Murph"

1 mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 
This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. (Courtesy of CrossFit.com)

Give me a lake to dive into...

"Push/Jump/Row"

7 rounds

10 Push Ups

10 Box Jumps

200m Row

Done in 2's or 3's:

One person goes through the round and rests while the other person(people) finish(es) their round, once everyone's finished  - that's a round.

Post time to comments.

Before we all burn...

Rest Day

A Community WOD on Saturday June 6th at 9am!!

All are welcome regardless of membership package.

We are honoring a fallen soldier "Murph."

We're looking forward to your participation and motivation.

Remember:

Saturday night at Taylor's in Williamstown - 'CrossFit OTG Get-Together'  7pm-?

Sore after a WOD?! Do you pop pills to disguise the muscle soreness?

Checkout Kelly Starrett's (CrossFit San Francisco) thoughts on using an anti-inflammatory: 

http://sanfranciscocrossfit.blogspot.com/2009/06/get-off-ibuprofen-peoples.html

Post thoughts to comments.

Paint the sky grey...

"Dead/Clean/Squat/Jerk"
5! = 5-4-3-2-1

Deadlift 155/105lbs
Hang Power Clean
Front Squat
Push Jerk

Post time to comments.
All exercises are done with the same bar.

Sleeve of Wizard

"Thrusters and Double Unders"

10 Thrusters  95/65lbs

50 Double Unders

8 Thrusters 

40 Double Unders

6 Thrusters 

30 Double Unders

4 Thrusters 

20 Double Unders 

2 Thrusters 

10 Double Unders

Post time to comments.

Thrusters - full depth squat and a full lock overhead.  A full lock overhead requires that the ear is visible in front of a fully locked arm.

Sticks and Stones...

"K2E/Pull/Burp"
5 Rounds
10 K2E
10 Sumo Deadlift High Pull 95/65lbs
10 Burpees

Post time to comments.
K2E - Top -back parallel to ground and knees must make contact with elbows for rep to count. Bottom -Full arm, hip and leg extension.
SDHP - Shin to chin with full extension of the hips at the top. Weight must touch the ground at the bottom.
Burpees - Top - hip fully extended and clap such that the ear is visible from the profile.
Bottom - Chest must make contact with the ground