GI Joe kung fu grip..

Happy Halloween and 11th Anniversary to Mark and Stacey!!

"Thrusters/Burpees"

5Rds

6 Thrusters 135/95lbs

12 Burpees

Post time and outfit to comments.

"Jackie" PR CHALLENGE Countdown...

Days left to improve: 7

Is a hayride worth the discomfort..?

Skill:

Muscle-Up

Work on technique, strength of the false grip, and progressions.

WOD:

TaBaTa CoRe...

8 Rds of each exercise w/ 20 sec work:10 sec rest

(Your score in each exercise is the lowest # of reps)

Push Press 75/55lbs

Hollow Rocks

Sumo Deadlift High Pull 75/55lbs

Double Unders

Post scores of individual exercises and total score.

Be sure to make it in tomorrow for our Annual Halloween Pic - You must be 'dressed up' and then participate (btw - you don't have to wear your outfit during the WOD) in our Halloween WOD...it's gruesome!!...LMNO

"Jackie" PR CHALLENGE Countdown...

Days left to improve: 8

I remember running through the wet grass...

Lift:

Snatch Balance

5-5-5

WOD:

"Dead/PushUp/Box Jump"

10 min/AMRAP

5 Deadlifts 255/165lbs

10 Push Ups

15 Box Jumps

Post loads and rounds to comments.

"Jackie" PR CHALLENGE Countdown...

Days left to improve: 9

I'm getting better all the time...

"Pull-Ups/Ring Dips"

7 Rds

12 Pull-Ups C2B

12 Ring Dips

Post time to comments.

"Jackie" PR CHALLENGE Countdown...

Days left to improve: 10

Wendy Wheelchair...

Skill:

Skin the Cat

Focus on inversion, control of the movement and Range of Motion

WOD:

"Snatch/K2E/SQ"

5 Rds

5 Snatch 115/75lbs

7 K2E

25 Squats

Post time to comments.

"Jackie" PR CHALLENGE Countdown...

Days left to improve: 11

Muay Thai to the back of the neck...

Lift:

Press

1-1-1-1-1

WOD:

Row

5 Rds

45 sec of work:15 sec of rest

Max effort during 45 sec

Post loads and total meters rowed to comments.

(Hand maintenance is a MUST this week!)

"Jackie" PR CHALLENGE Countdown...

Days left to improve: 12

I'm saving you....

Rest Day

Only 2 more weeks till the "Jackie" PR CHALLENGE!!

Saturday Nov 7th 1pm @ our EHT location!!

We will have a DJ,  Light Food/Drink, WOD Prizes, and much more...further details will follow this week about heats and how the CHALLENGE will be set up.

We're looking forward to some great PR's!!

Be sure to bring your family, friends, co-workers, etc... to show them the exceptional things you do on a daily basis!

"Jackie" PR CHALLENGE Countdown...

Days left to improve: 13

It's over Johnny...

'Power Cleans/DU'

4 Rounds

5 power cleans 155/105# (10 cleans for scaled weight)

20 double unders

Post time to comments.

I did the dizzle...

Congratulations Chris on your 1st Muscle-Up!!

WOD

For time:

1K row

then

6 rounds

20 Box Jumps 24"

10 Pull Ups C2B

Post time to comments.

"Are All CrossFit's Equal?"

Cool little article on what to look for in a CrossFit Facility..check it out and see if we live up to their description..

http://www.elementcrossfit.com/index.php/the-difference/are-all-crossfits-equal

Fat guy in a little coat...

Lift

Deadlift

3-3-3-3-3

WOD

For time:

'Wall Ball/Push Ups'

30 Wall Ball 20/14#

10 Push ups

20 Wall Ball

20 Push ups

10 Wall Ball

30 Push Ups

Post weight and time to comments.

The unwritten rule...

'Run/Snatch/Sit'

15 min AMRAP

200m run

8 Snatch 85/55

10 Sit ups

Post rounds to comments.

You can fly...

Skill

muscle up

WOD

5 Rounds

Muscle-Ups 3-men/2-women

40 Squats

6 Sumo Deadlift High Pull 135/95lbs

Post time to comments.

Muscle Up - starting at a dead hang below the rings to full extension of the elbow above the rings (scale 3 - 9 Pull ups/3 Ring Dips - 2 - 6 Pull ups/3 Ring Dips)

I like them chunky...

Lift

Back Squat

3-3-3-3-3

WOD

"Swift"
21-15-9

Burpees

KB swings 1.5/1  pood

Double Unders

Let's have another great week OTG!  Remember to check the calendar for new days and times!

S.I.M.P...

'SDHP and Ring Dips'

7 Rounds for time

10 Sumo Deadlift High Pull 95/65#

10 ring dips

Post time to comments.

New times are starting on Monday. Please check the calendars for changes and new session times.

One for One...

'EIKCAJ' 

For time:

30 pull ups 

50 Thrusters 45#

1000m row

Post time to comments.

The 'Jackie' finals are quickly approaching.  Let's really focus on hitting some big PR's.  Here is a little taste of her reversed!! Have fun!!

Put him in a body bag...

Williamstown

Rest Day (till next week)

EHT

'Sit Up Central'

For time:

50 Sit ups

50 Squats

50 Sit ups

50 Lunges

50 Sit ups

50 Burpees

50 Sit ups

Post time to comments.

Please remember to check the calenders to the right for changes in the schedule.  New schedule starts on Monday, October 19th.  

?...

WOD

21-18-15-12-9

95/65#

Deadlifts

Hang Power Cleans

Front Squats

Push Jerk

Use the same weight for each exercise. 

Post time to comments.

Hey CrossFitters!  Please check the Williamstown and EHT Calendars  to the right for time changes!  New schedule will be effective as of Monday the October 19th!

Over the fence...

'Max This'

1 min max pull ups

1 min rest

2 min max push ups

2 min rest

3 min max sit ups

3 min rest

4 min max 100m run

Post max reps of each to comments.

Where's Bruce?!?...

'OHS w/a twist'

Complete in as few sets as possible:

75 Overhead Squats 95/65#

twist-10 box jumps everytime you break up a set.

Post number of sets to comments.

We are going to be doing 'Squat Therapy' this week. Lets really try to work on our squats. We want you to really work on perfecting it, we all have our weaknesses in our air squats whether it's the depth, (too high or too low), losing lumbar curve, chest falling forward, or knees tracking forward. Fixing these things will give you a stronger and more efficient air squat!

2018...

Rest Day

Walk like an egyptian...

'Twins'

2 Rounds of each couplet for time

750m row

20 Ring Dips

20 Front Squats 115/85

20 Pull ups

Post time to comments.

Happy Birthday Nick!!!!

Rohas who???...

'FGB-ish'

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating for a total of 3 rounds.
The stations are:

KB's 1.5/1 pood

Bench Press 75/55

Box Jumps

High Hang Power Cleans 75/55

Knees to Elbows

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score.

Post Totals to Comments.

You can take a year, we will take a month...

Williamstown

Rest Day

EHT

4 rounds for time

400m run

50 squats

Post time to comments. 

Girls are like hurricanes...

Skill

Planks

WOD

'Diane'

21-15-9

Deadlift 225/155#

HSPU (scale as needed)

Post time to comments.

With the holidays quickly approaching we have to remember how important it is to stay on the right path with nutrition. All of you come and give it your all and we want you to do the same at home when it comes to what you eat. Food is fuel for your body. You need to keep track of what you eat just like you keep track of your workouts. They both go hand and hand and are equally important. Feel free to talk to us and let us know if you have any questions.

I know that a lot of us eat the same things over and over again, so feel free to post any new recipes or different ways you balance out your meals!!

We're legos...

Lift

Snatch

1-1-1-1-1-1-1

WOD

50 Burpees for time

Up coming OTG events:

Tuesday-Health and Wellness presentation at the Homestead at 805 East 8th St. in Ocean City at 6:30pm. Mark and Nick will both be there to keep you company.

Thursday/Friday-Health and Wellness Presentation at Mark and Stacey's House at 7:00pm.

Please join us!

Why do they call it a job?.....

'Double Unders and Clean and Jerks'

5 min of Double Unders

5 min Squat Clean and Jerk 95/65# Games Prep weight 135/95#

3 min Double Unders

3 min Squat Clean and Jerk

1 min Double Unders

1 min Squat Clean and Jerk

Post reps to comments

Herb

Rest Day

Get ready for another great CrossFit week everybody!!!

Take a tip from the king of hip...

Dead-Run-Rock

21 Deadlifts 135#/95

400m run

21 hollow rock

18 Deadlifts

400m run

18 hollow rock

15 Deadlifts

400m run

15 hollow rock

12 Deadlifts

400m run

12 hollow rock

Post time to comments.

At the Luau...

'Angie'

100 pull ups

100 push ups

100 sit ups

100 squats

Finish all 100 reps of each exercise before continuing to the next.

Post time to comments.

Let's do it for our country...

Skill

Double Unders

WOD

3 rounds for time

500m row

15 sumo deadlift high pulls 95/65#

15 ring dips

Post time to comments.