Inspiration breeds action....

Off The Grid Compilation 2/11 from CrossFit Off The Grid/OTG on Vimeo.

ADVANCED
15 Min
"On the Minute KB's"
10 KB Swings 1.5/1pd


"Cruise"
12 Min/AMRAP
10 Deadlifts @ 35% of 1RM
10 Push Ups


FIRE-BREATHER
Lift:
Power Clean
Find 1 RM
15 min


WOD:
"Sail"
12 Min/AMRAP
8 Power Cleans 65% of 1 RM
8 Ring Dips


Post loads, rounds and thoughts to comments.

Life is sweet. Take the time to enjoy the taste...

ReSt DaY!!

Because I've got you...

"Team - Capacity"
Teams of 2 or 3:
For time:
50 HSPU 45/35lb plates to abmat
150 KB Swings 1.5/1pd
150 Pull Ups
150 Walking Lunges (Knee must kiss the ground)
100 V-Ups


1 person works at a time.  You may go in any order you like. You must complete all reps of a movement before moving on to the next exercise.


Post team, time and thoughts to comments.  

Your reaction is telling...

Lift:
Back Squat
15 min
Find 1 RM
(Last completed 1/25/11)


WOD:
"The Escape"
3 Rds
15 Deadlift - 50% of 1 RM
15 Squat Box Jumps 20"


Squat Box Jumps - jump from bottom position of squat


Post 1 RM, time and thoughts to comments.

Silence with someone speaks volumes....

Skill:

Muscle-Up

10 min

Focus:  Progressions, False Grip, Ring Path and Hip Drive

*If you're capable, attempt a max weighted Muscle Up*

(Last completed 8/3/10)

WOD:

"Row Your Boat"

3 sets - Max Effort

500m Row 

Rest 3 min btwn sets

Post times and thoughts to comments.

The great escape....

"Treachery"

12min/AMRAP

6 Pull Ups C2B

10 Push Ups

6 Power Cleans 75% of 1 RM

Then immediately following:

3 min/AMRAP

Double Unders

(Last completed 10/16/10)

CA$H OUT:

L-Sit

Combined 60 Sec of Work

Heels above Hip and Legs fully extended.

Scale as needed

Post rounds, total DU and thoughts to comments.

The depth of your thought is only limited by your imagination...

Lift:

Heavy Bench Press

15 min

Find 1 RM

(Last completed 1/31/11)

WOD:

"14"

14 min/AMRAP

14 K2E

14 Wall Ball 20/14lbs

(Last completed 1/22/10)

Post loads and rounds to comments.

Being 'good' isn't always easy...

 Bob K at the top of his KB Swing

 Kelli during Double Unders

 Nikki finishing a KB Swing

Bullet Bob assumes the Post-WOD position

Lift:

Snatch
15 min
Find 1 RM
(Last completed 6/14/10)


WOD:
"Triangle"
5 Rds
30 sec Snatch @ 60% of 1 RM
30 sec Rest


Post 1 RM, load used, totals and thoughts to comments.

What prevents you from action?...Just do...

rEsT dAy!!

 Rich N and the 6:30 morning crew during Deadlifts

 Patty P jumps a 20" box

Patrick crushing the row

Lali and Chris at the bottom of a pistol

I'm going to the place that's the best...

 Dave B during his ring push ups

Leah in the bottom of a weighted pistol

Linz and Brandon row during 'Christine' 

Kelleigh at the top of her deadlift

"Team - Justify"

Teams of 2 or 3

3 Rds

20 Deadlift 135/95

15 Box Jumps 24"

15 Hang Power Cleans 135/95
15 Clapping Push Ups

20 Cal's on Rower

Post team, time and thoughts to comments.

Each person on team starts at a different movement.  Teams must each finish all reps on current movement before advancing to the next one.  Team up w/ someone of equal ability to get the most out of the workout. Each person may start where ever they like but must follow the order given.

The spirit in the sky is an extension of you...

 Aurea at the top of her SDHP

 Chris O goes overhead

Rich P gets deep in the ring push up

Chris L lands the 24" box

WOD:
"Irritation"
75 Thrusters 95/65lbs
Penalty:
If the weight hits the ground, you must complete:
5 Box Jumps 20"

What's the worst that could happen?

Kelly squats during 'Cindy'

 Tony M crashes after a WOD

 Tony R crashes after a WOD

KP at the bottom of his front squat

LIFT:
Front Squat
5-5-5 @ 75% of 1 RM

(Last completed 12/6/10)

WOD:
"Breakdown"
21-15-9
Pull Ups
Burpees

(Last completed 6/15/10)

Post load, time and thoughts to comments.

You can dance, you can die, having the time of your life...

2010 Off The Grid Challenge - Highlights from CrossFit Off The Grid/OTG on Vimeo.

 Kevin L at the top of his KB Swing

 Bob K and Jax work on bar speed in the bench

 Shane crushing Double Unders

Dan "The Man" finishes a KB Swing

WOD:
"The Soldier"
5 Rds
15 Sumo Deadlift High Pull 75/55lbs
15 Push Press 75/55lbs


CA$H OUT:
3 sets
Max Ring Dips
Rest 1 min


Post time, totals and thoughts to comments.

Abundance is equal to your allowance of it...

 Jax at the top of her KB Swing

 Paul 'breezes' through the Double Unders

 Rich above the bar in 'Cindy'

6:30 AM class- Rich N, Kelly, Linz and Rich P(not shown)

"The Buffalo"
3 Rds
1 min 10m Shuttle Run
Rest 1 min
1 min Sit Ups (anchored)
Rest 1 min

1 min Double Unders
Rest 1 min


CA$H OUT:

3 Rope Ascents 20'/15'

Post totals and thoughts to comments.

Worrying is using your imagination to create something you don't want...

Happy Valentine's Day!!

 Bambi front squatting

Chris in the front rack 

Carrie finishes a thruster 

E rockin' a pull up

"Cindy"

20 min/AMRAP

5 Pull Ups

10 Push Ups

15 Squats

(Last completed on 8/9/10)

Post rounds and thoughts to comments.

Worry not what others think of you, but what you think of others...

REST DAY!!!

Kristi from CrossFit Off The Grid/OTG on Vimeo.

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ALIBABA...

"Inappropriate"

For time:

25 Snatch 95/65lbs

25 C2B Pull Ups

25 Burpees

25 Power Cleans 95/65lbs

15 Snatch

15 C2B Pull Ups

15 Burpees

15 Power Cleans

5 Snatch

5 C2B Pull Ups

5 Burpees

5 Power Cleans

(Last completed 8/28/10)

CA$H OUT:

Get off of the floor unassisted

Post time and thoughts to comments.

Take a different route...

Lift:
Bench Press
9 sets of 3 @ 65% of 1 RM
Focus:  Speed out of the bottom
Rest 45 sec between sets
(Last completed 1/31/11)


WOD:
"Addiction"
40 Double Unders
30 KB Swings 1.5/1 pd
20 Double Unders
15 KB Swings
40 Double Unders
30 KB Swings


Post load, time and thoughts to comments.

We're Jammin'....

Lift:
Jerk
Find 1 RM
(Last completed 10/26/10)

WOD:

"The Phoenix"

For time:

100 Hollow Rocks

then:

3 Rds

10 Push Jerk 135/95lbs

20 Pull Ups

(Last completed 2/24/10)

Post 1 RM, time and thoughts to comments.

To each their own...

Skill:

Pistols

3-3-3-3

Work on technique, depth and if you're technique is sound - weighted.

(Last completed 12/22/10)

WOD:

"Christine"

3Rds

500m Row

12 Deadlifts BW

21 Box Jumps 20"

(Last completed 5/19/10)

Post loads, time and thoughts to comments.

All is one....

"The CHIEF"

Five 3 minute rounds; 1 min rest b/t rounds;
3 Power Cleans - 135/95lbs
6 Push Ups
9 Squats

(Last completed 4/5/10)


CA$H OUT:
Back Extensions
3 sets of 10

Post each round's total and total number of rounds to comments.

Power Clean - hips at full extension and elbows in front of the bar (top) bar must touch the ground (bottom)

Push Ups - Chest to deck and full extension of elbows

Squats - hips below knee on squats (bottom) and hips at full extension(top)

Record total rounds for every 3 minute section, including fractions

(i.e. score = 7 rds + 6.3 rds + 6 rds + 6 rds + 6 rds = 31.3 rds as score)

React as if...

Nick - OHSQ w/ Bands from CrossFit Off The Grid/OTG on Vimeo.

Lift:

Overhead Squat w/ bands and weight

3-3-3 @ 3311

(Last completed 10/20/10)

WOD:

"Warped"

5 Rds

7 OHSQ 135/95

10 Lateral Burpees

Post loads, time and thoughts to comments.

Choose your thoughts like you'd choose your outfit...

REST DAY!

Wasted Words = Wasted Time...

WOD:
"Clean and Jerk + Pull Up"

20 min - Ascending reps of 1

Clean and Jerk - 75% of 1 RM
Pull Up


Complete 1 CNJ and 1 Pull Up, then 2 CNJ and 2 Pull Ups, etc for 20 mins.
Total CNJ and Pull Ups is your score.


Post weight used, total CNJ, total pull ups and thoughts to comments.

Inhale...Smile...Exhale...Relax...

Lift:

Deadlift

10 sets of 2 - 65%
45 sec rest between sets

Focus:  Speed out of the bottom - Explosiveness

WOD:

"Fire"

5 Rds

5 Deadlifts 80% of 1 RM

5 HSPU

(Last completed 6/30/10)

HSPU - If Plates, Rings or Parallettes are an option, get some.

Live in the present tense...

Lift:

Snatch Balance

Find 1 RM

(Last completed 12/21/10)

WOD:

2k Row

(Last completed 7/9/10)

Post loads, time and thoughts to comments.

One-Man Wrecking Machine...

WOD:
"Team - Penalty"
Teams of 2:
1)  50 Pull Ups C2B - Penalty: 7 Burpees
2)  50 Ring Push Ups - Penalty: 7 Box Jumps 24"
3)  50 Hollow Rocks - Penalty: 7 Broad Jumps (@ least 4')


Penalty starts as soon as you:
1) come off the bar
2) drop to your knees
3) Feet or hands touch ground


Each person must complete all reps and you must go in order.  Your teammate starts their reps when you do any of the above and vice versa.  Both teammates must complete all reps before moving to next movement.


Post time, teams and thoughts to comments.

Experience speaks volumes more than text...

WOD:
"The Torrid Affair"
30 Squat Snatch 75/55lbs
20 Double Unders
20 Squat Snatch
30 Double Unders
10 Squat Snatch
40 Double Unders

CA$H OUT:

3 Rds

Row Sprints - 250m

Rest 2 min

Post time, splits and thoughts to comments.