Underneath the covers...

If you are judging or competing in Sectional WOD #6, it is imperative that you watch this video several times and review the standards and requirements.

Check out the downloadable PDF for standards.

ADVANCED

"2011 Sectional WOD#6 - ADV(2)"

7 Min/AMRAP

Ascending sets of 4's of:

4 Barbell Thrusters 65/45lbs

4 Box Jumps 20"
8 Barbell Thrusters
8 Box Jumps
12 Barbell Thrusters
12 Box Jumps
16 Barbell Thrusters
16 Box Jumps
etc...

FIRE-BREATHER

"2011 Sectional WOD#6"

7 Min/AMRAP

Ascending sets of 3's of:

3 Barbell Thrusters 100/65lbs

3 Pull Ups C2B

6 Barbell Thrusters 100/65lbs

6 Pull Ups C2B

9 Barbell Thrusters 100/65lbs

9 Pull Ups C2B

12 Barbell Thrusters 100/65lbs

12 Pull Ups C2B

etc..

CA$H OUT:

3 Rds

A1: Ring Dips (-1): Rest 30 sec

A2: Max Hollow Rocks: Rest 30 sec

Your score is your total reps completed.  Post totals and thoughts to comments. 

Wake Up. Drink Water. Be Thankful.

ADVANCED
WOD:

"By 2's - ADV"

15 Min/AMRAP

4 Front Squat 95/65lbs

6 Push Ups

8 Box Jumps 20" 

FIRE-BREATHER
WOD:
"By 3's"
15 Min/AMRAP
3 Clean and Jerks 175/115lbs
6 Push Ups
9 Box Jumps 24"
(Last completed 5/14/10)


CA$H OUT:
3 Min/AMRAP
Skip Rope


Post total rounds and thoughts to comments.

Narrow your focus to your own unfolding experience....

Charles Barkley does CrossFit in North Atlanta

ADVANCED and FIRE-BREATHER
WOD:
"Consequence"
11 Min Time Cap
2K Row
Max Burpees


Score is total Burpees


CA$H OUT:
3 Rds
10 Leg Throws - Fwd/L. Side/R. Side


Post total and thought to comments.

Waste not on words to defend, but focus on thoughts of joy...

ADVANCED

"Ascension - ADV"

12 Min/AMRAP

Ascending sets of 3's of:

3 Barbell Thrusters 65/45lbs

3 Pull Ups

6 Barbell Thrusters 65/45lbs

6 Pull Ups

9 Barbell Thrusters 65/45lbs

9 Pull Ups

12 Barbell Thrusters 65/45lbs

12 Pull Ups

etc..

FIRE-BREATHER

“2011 Sectional WOD#6 - Prep"

7 Rds

7 Barbell Thrusters 115/75lbs

7 Pull Ups C2B

Rest 1 min btwn Rds

CA$H OUT:

ADVANCED

3 Rds

A1: De-Load Push Ups (-1): Rest 30 sec

A2: Max V-Ups: Rest 30 sec

FIRE-BREATHER
3 Rds

A1: Ring Push Ups (-1): Rest 30 sec

A2: Max V-Ups: Rest 30 sec

The Trifecta...

ADVANCED and FIRE-BREATHER
Skill:

Lateral Box Jumps

4 sets of 5 reps in each direction. Attempt to increase height with each set.

Focus on height, balance and transition.

ADVANCED

"It's Over Your Head - ADV"

6 Rds

12 Back Squat 75/55lbs

12 Push Press

12 Sit Ups

FIRE-BREATHER
WOD:

"It's Over Your Head"

6 Rds

3 Power Snatch 95/65lbs

6 Snatch Grip Push Press

3 OHSQ

6 Snatch Grip Jerk

Post time and thoughts to comments.

Freedom. Joy. Love. Appreciation.

ADVANCED and FIRE-BREATHER
7 min
Cartwheels and Round-Offs
Focus: Balance, Coordination and Symmetry
*Be sure to work both sides


ADVANCED
"Diane - ADV"
10 Rds
7 Deadlift 185/115lbs
8 Push Ups De-Load


FIRE-BREATHER
"Diane"
21-15-9
Deadlift 225/155lbs
HSPU
(Last completed 1/17/11)


Post time and thoughts to comments.


Note:  This Wednesday we will have a GAMES Prep WOD for those that are doing it later in the week and will not be doing Sectional WOD 11.6.

Visualize the end result with great detail...

LEISURE TIME!!


Happy Easter!!

National Be A Hero Day....

If you are judging or competing in Sectional WOD #5, it is imperative that you watch this video several times and review the standards and requirements.

Check out the downloadable PDF for standards.

ADVANCED

"2011 Sectional WOD #5 - ADV(2)"

20 Min/AMRAP

10 KB Swings 1.5/1pd

10 Sit Ups

10 Jumping Squats

FIRE-BREATHER

"2011 Sectional WOD #5"

20 Min/AMRAP

5 Power Cleans 145/100lbs

10 T2B

15 Wall Ball 20(10ft target)/14(9ft target)

Post rounds and thoughts to comments.

Every moment is a new beginning...

ADVANCED and FIRE-BREATHER
LIFT:
Bench Press
15 Min
Find 1 RM
(Last completed 2/22/11)


ADVANCED
WOD:
"Gina - ADV"
30-20-10
Deadlift 135/95lbs
V-Ups


FIRE-BREATHER
WOD:
"Gina"
21-15-9
SDHP 115/75lbs
T2B
(Last completed 6/21/10)


Post 1 RM, time and thoughts to comments.

It's the way you smile that brings me to my knees...

This was close to a year and a half ago...we're due.

OTG Coach's Blogcast #1 from CrossFit Off The Grid/OTG on Vimeo.

ADVANCED

WOD:

"Carry this..."

3 Rds

200m Run carrying 45/25lbs plates

200m Run

24 Walking Lunges

21 Burpees

FIRE-BREATHER

WOD:

"Carry this..."

3 Rds

200m Run carrying 45/25lbs plates

200m Run

12 Overhead Squats 95/65lbs

21 Burpees

(Last completed 3/20/10)

CA$H OUT:

5 min Handstand Hold
(Chest to Wall)
Every time you come down or lose the hollow position, complete either 10 V-Ups or 15 Hollow Rocks.

Post time and thoughts to comments.

You can carry the plate however you like. OHSQ's are hip below knee and burpees are chest to deck and arms overhead with full extension of the hip at the top.

Decide what to be and go be it...

If you are judging or competing in Sectional WOD #5, it is imperative that you watch this video several times and review the standards and requirements.

Check out the downloadable PDF for standards.

ADVANCED

"2011 Sectional WOD #5 - ADV"

20 Min/AMRAP

10 KB Swings 1.5/1pd

10 Hollow Rocks

10 Wall Ball 20/14 10ft target

FIRE-BREATHER

"2011 Sectional WOD #5"

20 Min/AMRAP

5 Power Cleans 145/100lbs

10 T2B

15 Wall Ball 20(10ft target)/14(9ft target)

Post rounds and thoughts to comments.

Any decision is better than indecision...

Off The Grid Strength and Conditioning from CrossFit Off The Grid/OTG on Vimeo.

ADVANCED
WOD:
"Pare - ADV"
10-8-6-4-2, 8-6-4-2, 6-4-2, 4-2, 2
Deadlift 40% of 1 RM
Weighted Med Ball Sit Up 20/14lbs


FIRE-BREATHER
WOD:
"Pare"
5-4-3-2-1, 4-3-2-1, 3-2-1, 2-1, 1
Deadlift @ 60% of 1 RM
Muscle Up


CA$H OUT:
3 min/AMRAP 
Double Unders/Singles


Muscle Up -  Use lower rings for jump throughs and ring dips if unable to complete a muscle up.


Post time, total and thoughts to comments.

In one ear and....

We will be implementing a CrossFit Benchmark GIRL or HERO WOD every Monday for the foreseeable future.  Be sure to make it in!!  (This will not be the only time they're programmed.) We would like more participation in the comments section from our athletes who aren't posting.  If you haven't started, what better time then now.  Be part of our Community in and out of the gym.

ADVANCED and FIRE-BREATHER
Lift:
Back Squat
3-3-3 @ 3211
(Last completed 3/29/11)


ADVANCED
WOD:
"Elizabeth-ADV"
30-20-10
Front squats 95/65lbs
Box Dips


FIRE-BREATHER
WOD:
"Elizabeth"
21-15-9
Squat Cleans 135/95lbs
Ring Dips
(Last completed 10/25/10)


Post loads, time and thoughts to comments.

It's on, it's off, it's on, it's off....overuse of light switch

Leisure time!!

Unparalleled charisma....

If you are judging or competing in Sectional WOD #4, it is imperative that you watch this video several times and review the standards and requirements.

Check out the downloadable PDF for standards.

ADVANCED

"2011 Sectional WOD#4 - ADV(2)"

10 Min/AMRAP

8 Burpees

8 Wall Ball 20/14lbs

8 Pull Ups

FIRE-BREATHER

"2011 Sectional WOD#4"

10 Min/AMRAP

60 Bar Facing Burpees

30 Overhead Squats 120/90lbs

10 Muscle Ups

CA$H OUT:

Coach's Call...

1 Muscle Up = 3 Pull Ups and 1 Ring Dip

10 Muscle Ups = 30 Pull Ups and 10 Ring Dips

Fake Empire...

Badger

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA 

who was killed in Iraq 11 December 2007.  Thank you for your service.

Courtesy of CrossFit.com

ADVANCED
WOD:
"BADGER - ADV"
5 Rds for time:
30 Squats
15 Pull Ups
400M Run
(30 min time limit)


FIRE-BREATHER
WOD:
"BADGER"
3 Rds for time:
30 Squat Clean 95/65
30 Pull Ups
800M Run
(30 min time limit)


CA$H OUT:
Coach's Choice....


Post time and thoughts to comments.

Never mind what anybody does...

ADVANCED and FIRE-BREATHER

"Nicole"

20 min/AMRAP

400m Run

Max Pull Ups

(Last completed 3/25/10)

Run 400m and complete a max set of pull ups. Once you come off the bar, you must run 400m and then another set of max pull ups, alternate in this fashion for 20 minutes. The number of pull ups is your score.

CA$H OUT:

Coach's Call....

Post max pull ups for each round, total and thoughts to comments.

Can an addiction ever be a good thing...?

If you are judging or competing in Sectional WOD #4, it is imperative that you watch this video several times and review the standards and requirements.

Check out the downloadable PDF for standards.

ADVANCED

"2011 Sectional WOD#4 - ADV"
10 Min/AMRAP
10 Burpees
10 Front Squats 75/55lbs
10 Ring Rows


FIRE-BREATHER
"2011 Sectional WOD#4"
10 Min/AMRAP
60 Bar Facing Burpees
30 Overhead Squats 120/90lbs
10 Muscle Ups


CA$H OUT:
Coach's Call...


1 Muscle Up = 3 Pull Ups and 1 Ring Dip
10 Muscle Ups = 30 Pull Ups and 10 Ring Dips

Take joy in each and every moment...

ADVANCED
Lift:
Deadlift
10 Sets of 2 @ 70% of 1 RM @ 20X1
Rest 45 sec between sets.
Focus: Explosiveness from the ground


FIRE-BREATHER
Lift:
10 Min to complete
Snatch Complex
3 sets
1 High Hang SQ Snatch
1 Hang SQ Snatch
1 Power Snatch
x 2
(Last completed 9/21/10)

ADVANCED and FIRE-BREATHER

WOD:

"The Russian"

Tabata Sit Ups

then for time:

5 Rds

15 Push Ups

15 KB Swings 1.5/1pd

(Last completed 9/7/10)

Post loads, Tabata Score, time and thoughts to comments.


Snatch Complex - Each set consists of doing the complex twice

You taste like sunlight...

Lorraine flips! 

Brett going overhead 

Sonny flips!

ADVANCED and FIRE-BREATHER
Lift:
Front Squat
Find 1 RM
(Last completed 12/6/11)


ADVANCED

WOD:

"Ammunition - ADV"

3 Rds

30 Wall Ball 20/14

15 Pull Ups

400m Run

FIRE-BREATHER

WOD:

"Ammunition"

3 Rds

30 Medicine Ball Cleans 20/14

15 Pull Ups

400m Run

(Last completed 9/21/10)

Post 1 RM, time and thoughts to comments.