I'll be your girl...

Skill

Handstand Push Ups

WOD

5 rounds for time

10 power cleans 135/95#

15 push ups

Post time to comments.

The ground will be shaking...

Kettlebell Swings 1.5/1 pood

With a continuously running clock, do 1 Kettlebell Swing the first minute, 2 Kettlebell swings the second minute and so on until you reach your maximum amount of reps.

then...

Bottom to Bottom Tabata

8 rounds--20 seconds of squats followed by 10 seconds of rest. The rest will be held at the bottom of the squat.

Post your max KB's and Tabata score to comments.

Who's that guy....

Lift

5-5-5

Overhead Squats

WOD

21-15-9

Row for calories

Overhead Squats 75/45#

Burpees

Post weight and time to comments.

Ooh baby I love your way...

Rest Day

!!Attention CrossFit Community!!

Set up your 1 on 1 appointment (10-15min) now to discuss the transition into the new Williamstown box and the incentives we're offering. This is an exciting time for all of us!! We are looking forward to your participation and feedback in growing the CrossFit Community!

Boy c*ck, girl c*ock,e-i-e-i-o...

"Fight Gone Bad"

3Rds - 1 min of each exercise with a 1 min rest after each round

Wall Ball 20/14 lbs

Sumo Deadlift High Pull 75/55lbs

Box Jumps 20"

Push Press 75/55 lbs

Row (Cal's)

Post total to comments.

Is that 100% cashmere....

"Run/Thrusters/Pull Ups/Power Cleans"

400m Run

25 Thrusters 115/85#

400m Run

25 Pull Ups

400m Run

25 Power Cleans 115/85#

400m Run

Post time to comments.

Marty Funkhauser...

Williamstown

Rest Day

EHT

12 min. AMRAP

7 Med Ball Cleans

7 Push Ups

5 minute Rest

1000m Row

Post rounds and times to comments.

My 5 Wood is in there...

WOD

Jerk-Jump-Swing

15 Push Jerk 135/95lbs

10 Box Jumps 20"

3 KB's 1.5/1 pood

12 Push Jerk 

10 Box Jumps 

6 KB's

9 Push Jerk 

10 Box Jumps 

9 KB's 

6 Push Jerk 

10 Box Jumps 

12 KB's

3 Push Jerk 

10 Box Jumps 

15 KB's

Post Time to comments

I can't pause toast...

Lift

Front Squat

3-3-3-3-3

WOD

 3 rounds for time

50 Double Unders

50 Squats

Post times and weight to comments.

Eff HUGHHHH...

'Gagalicious'

For time

800m run

5 Rounds

5 Ring Dips

10 Deadlifts 225/185# 

800m run

Post time to comments.

ATTENTION CROSSFIT OTG MEMBERS!

We are having another Health and Wellness Meeting on Thursday night the 24th at 7pm at Mark and Stacey's house.  If you are interested you can post or just let us know!

We have a sheet at the boxes explaining what we are trying to do and how you can help yourself and the environment.  Also, feel free to ask Mark and Nick any question you may have about the program!

Good Bye Summer...

Rest Day

Cocaine is a hell of a drug...

'Danny'

20 min AMRAP

30-Box Jumps 24"

20-Push Press 115/85#

30-Pull Ups

Post rounds to comments.

Cold Blooded....

Lift

Push Press

5-5-5-5-5

Straight Sets at 75% of your max

WOD

3 Rounds for time

400m run

25 Burpees

Post time and weight to comments.

Thanks to everyone who came out last night.  We appreciate you taking the time to come and listen.  We can all do our part by making good choices for ourselves, our families and the environment.  If you have any questions please don't hesitate to ask!!!!

UNITYYYY...

Williamstown

Rest Day

EHT

Tabata Row

Complete 8 intervals of 20 sec of work followed by 10 sec of rest.  The score for each round is how many meters you pull.  Your lowest round is your final score.

Post meters to comments.  

I had to hit 'em with the front...

Lift:

Back Squat

5-5-5-3-3-3

WOD:

"Pull Up/Sit/PushPress"

7Rds

10 Pull Ups

10 Sit Ups

10 Push Press 65/45

Post loads and time to comments.

ATTENTION CROSSFIT OTG MEMBERS!

How would like to "GO GREEN", detox your body and your home all at the same time, AND have your monthly CrossFit Membership paid for EACH and EVERY month?

Please join us at Mark and Stacey's home (the Williamstown gym! LOL) this Thursday, the 17th, at 7pm or Saturday,the 19th at 10:30am at our Egg Harbor Township location, to find out how you can do all this without spending any new money per month! We've teamed up with the fastest growing Health and Wellness Company in America that produces exceptional products right here in the good 'ole USA!

Oh, and did we mention that 5% of the proceeds per month will go to the Wounded Warriors Project, one of CrossFit's charities of choice?

Please RSVP on the blog or call us to let us know you're attending! You don't want to miss this opportunity!!!

I had to whip his legs...

"Skill This"

as many sets of 15 unbroken double unders in 3 minutes

(if you can't do 15, pick a number you can work with)

Rest 5 minutes

"Row/Push Ups"

3 Rounds

500m Row

30 Pushups

This is Lindsay (from Williamstown)...

Check out the new photos added to the W'town photo gallery for the 'Jackie' PR Challenge

http://www.crossfitoffthegrid.com/gallery/main.php?g2_itemId=6346

"Jackie PR CHALLENGE Prelim Standings"

Women's Advanced:

Leanna Boyle - 11:16

Jen Carr - 12:01

Lindsay Wright - 12:53

Women's Intermediate:

Kristi Kinsey - blue 14:24

Jen McNulty - grn/sngl 11:13

Kelly Nino - blu/sngl 13:31

Patti Papania - blue 16:24

Kristine Paparo - grn/sngl 17:42

Samantha Reid - red 12:18

Summer Stanley - blu/sngl 13:50

Women's Beginner:

Emily Atlee - 22.5/blu 13:45

Irena Burgos - 20/blu/red 14:57

Tiffany Ramirez- 22.5/grn/blu 15:08

Leona Saber - 15/lowrings 11:25

Jackie Votta - 25/blu/sngl 14:37

Men's Advanced:

Kevin Atlee - 12:02

Bill Bobbitt - 8:48

Wayne Clements - 11:02

Chris DiGiuseppe - 10:50

Sean Eley - 12:19

Jiim Longo - 12:50

John Malecki - 7:45

Eric Matlock - 10:30

Jeff Saber - 13:04

Joe Saber - 14:14

Tom Schoenfelder - 12:01

Men's Intermediate:

Steve Cocchi - red 14:31

Paul DeMarco - red 12:02

Ryan Hennessey - red 14:04

Steve Moscola - blu/sngl 13:52

Kyle Spears - sngl 12:22

PJ Sullivan - grn/red 15:06

Hope you all do terrific!!!!

ATTENTION CROSSFIT OTG MEMBERS!

How would like to "GO GREEN", detox your body and your home all at the same time, AND have your monthly CrossFit Membership paid for EACH and EVERY month?

Please join us at Mark and Stacey's home (the Williamstown gym! LOL) this Thursday, the 17th, at 7pm or Saturday,the 19th at 10:30am at our Egg Harbor Township location, to find out how you can do all this without spending any new money per month! We've teamed up with the fastest growing Health and Wellness Company in America that produces exceptional products right here in the good 'ole USA!

Oh, and did we mention that 5% of the proceeds per month will go to the Wounded Warriors Project, one of CrossFit's charities of choice?

Please RSVP on the blog or call us to let us know you're attending! You don't want to miss this opportunity!!!

...boots

"Darknesses!"

"Lift This"

Max Effort Power Clean

5-5-5-3-3-3

"WOD This"

10-1, 1-10 Box Jumps 24"/Ring Dips

Look for Brett's explanation in the comments section for your questions on Max Effort for the clean...

The WOD is started with 10 Box Jumps and 1 Ring Dip, 9 Box Jumps and 2 Ring Dips, etc....go for broke on this one!

ATTENTION CROSSFIT OTG MEMBERS!

How would like to "GO GREEN", detox your body and your home all at the same time, AND have your monthly CrossFit Membership paid for EACH and EVERY month?

Please join us at Mark and Stacey's home (the Williamstown gym! LOL) this Thursday, the 17th, at 7pm or Saturday,the 19th at 10:30am at our Egg Harbor Township location, to find out how you can do all this without spending any new money per month! We've teamed up with the fastest growing Health and Wellness Company in America that produces exceptional products right here in the good 'ole USA!

Oh, and did we mention that 5% of the proceeds per month will go to the Wounded Warriors Project, one of CrossFit's charities of choice?

Please RSVP on the blog or call us to let us know you're attending! You don't want to miss this opportunity!!!

couch...

Pump up the jam...

Rest Day

Prelim's for the "Jackie" PR CHALLENGE are finished!!

If you find you have some 'extra' time after your WOD - work on Row form, kip technique and depth of thruster for the next 8 weeks. All our best!!

CHECK OUT OUR UPDATED SCHEDULE FOR BOTH WILLIAMSTOWN AND EHT!!

Enjoy the video today!! GET SOME!!!

Baby I love your way...

PR CHALLENGE - PRELIM'S!!

"JACKIE"

for time:

1000m Row

50 Thrusters 45lbs

30 Pull-Ups

Post Prelim time to comments.

ALSO - check out the pics from the PR CHALLENGE in W'Town's OTG Community WOD's - more being added daily..or paste this into your address bar..

http://www.crossfitoffthegrid.com/gallery/main.php?g2_itemId=798

OR

(if you did "Jackie" yesterday)

Skill:

2 Rds

Burgener Warm-up

WOD:

"Snatch/Ring Dips"

7 Rds

7 Snatch 115/85lbs

10 Ring Dips

Post time to comments.

I come from a land down under...

PR CHALLENGE - PRELIM'S!!

"JACKIE"

for time:

1000m Row

50 Thrusters 45lbs

30 Pull-Ups

Post Prelim time and what your shooting for in the Finals to comments.

Stop. Collaborate and Listen...

Williamstown

Rest Day

EHT

Skill:

Double Unders

3 sets of 90% max #

WOD:

"BackExt/Burp/Hollow Rocks"

5 Rds

15 Back Extensions

10 Burpees

15 Hollow Rocks

Post time to comments.

You're the best, around..

Skill:

Pistols

4-4-4-4

Work on depth, technique and consistency.

WOD:

"SQCL/JERK/TTB"

15min/AMRAP

3 Squat Cleans 155/105lbs

5 Push Jerk 155/105

7 K2E

Post pistol depth and total rounds to comments.

Have you told anyone about the PR CHALLENGE your participating in yet? How many friends/family members are you planning on bringing to the finals? Make sure you get them to save the date!

Out of nothing at all..

Lift:

Press

3-3-3-3-3

WOD:

10 Rds/30:30

Deadlifts 135/95lbs

Box Jumps 20"

Post loads and totals to comments.

30 sec of Dead's followed by 30 sec of Box Jumps followed by 1 min of rest for 10 Rds.

How do you think your current # of CrossFit WOD's per week is going? Is 2 plenty? Is 6 too much? Is 3 just right? Have you tried a different mix of day combo's? Ex: 2 on 2 off, 1 on 1 off, etc...

You better run, you better take cover...

Happy Labor Day!!

Our only session today is @ 9:30am - hope you can make it!!

"Helen"

3 Rounds

400m

21 KB Swings 1.5/1 pood

12 Pull Ups

or

"Heavy Helen"

3 Rounds w/ a 20lb weight vest

400m

21 KB Swings 2/1.5 pood

12 Pull Ups C2B

Post time to comments.

Anyone up for a 10k MudRun?!!? (Thanks Krisiti!!)

Scaling walls, jumping through tires, climbing up ropes, bear crawling through creek beds all through MUD of course..if that sounds like a good time, Sept 26th at McGuire AFB: Teams of 5 or Individuals. Prices are: Civilians - $45 and Military - $15

Post thoughts to comments.

I'm standing by your sister there....

Rest Day

Have you signed up for the PR Challenge yet!??! If not, DO IT!! It's this FRIDAY/SATURDAY!! This will help you stay dedicated to coming on a regular basis - always wanting to improve your wind, strength, power, endurance, flexibility, etc...

Also, you're going to be a part of something HUGE when November 7th rolls around. We are expecting a significant turn out for our Grand Opening in Williamstown. Looking forward to all of your participation and a terrific time with family and friends and neighboring crossfitters.

No one mourns the wicked...

'Run and Thrust'

For time:

1600m run

21 Thrusters 115/85#

800m run

15 Thrusters

400m run

9 Thrusters

Post times to comments.

They call me wonderful...

Tabata What?

Lunges

Burpees

Sit ups

Complete 8 intervals of 20 sec of work followed by 10 sec of rest, counting the number of reps completed for each 20 sec interval. There is a one minute rest between the lunges,burpees and sit ups. The score for each exercise is the least amount of reps completed in an interval. Total score is the sum of all scores for each exercise.

Post each score and Total scores to comments.

I hope you're happy...

Williamstown

Rest Day

EHT

"Row/FRSQ/Pull"

3 Rds

400m row

21 Front Squats 75/55lbs

12 pull ups

Post time to comments.

Learn to live the unexamined life...

"KB's/Wall Ball/Box Jumps"

50-40-30-20-10 for time

KB Swings 1/1.5 pood

Wall Ball 14/20lb

Box Jumps 20"

Post time to comments.

One short day...

'Lift'

Max Deadlifts

3-3-3-3-3

'WOD'

5 rounds for time

25 Double Unders

200m run

Post time and max to comments.

Our Labor Day schedule is 9:30am in Willliamstown and 9:30am in EHT.  We hope everyone can make it.  A big community WOD is always a good time.  You will get to workout with other CrossFitters that you don't workout with on a regular basis, plus it's always an interesting WOD!!!!  If you think you are able to come, let us know!