I'm spinning, oh, I'm spinning...

Split Squats from CrossFit Off The Grid/OTG on Vimeo.

There will be no sessions on Monday July 4th

ADVANCED and FIRE-BREATHER

Skill:

10 Min

Split Squats

3 sets of 8 each leg

Increase loads in each hand if possible.

(Last completed 3/23/11)

"Drifting"

3 Rds

1 Min Jumping Squats 45/35lbs

1 Min Hip Extensions

1 Min Hollow Rocks

1 Min Calorie Row

2 Min Rest

Post loads, totals and thoughts to comments.

Once divided...nothing left to subtract...

There will be no sessions on Monday July 4th

ADVANCED and FIRE-BREATHER
WOD:
"Lynne"
5 Rds
AMRAP Bench Press BW
AMRAP Pull Ups
Rest as needed between sets (3-5 mins)
(Last completed 11/14/09)


CA$H OUT:
For time:
30 Burpee Box Jumps 24"


Post totals, time and thoughts to comments.

I am myself, like you somehow...

Our biggest supporters throughout the competition

There will be no sessions on Monday July 4th

ADVANCED
WOD:
"Twisted - ADV"
15 Min/AMRAP
10 Front Squats 50% of BW
100 Singles


FIRE-BREATHER
"Twisted"
15 Min/AMRAP
10 Squat Cleans 75% of BW
30 Double Unders


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


Post rounds and thoughts to comments.

On a rocking horse of time...

ADVANCED and FIRE-BREATHER

Lift/WOD:

"Surplus"

Press 1.1.1 x 5

Immediately following the 3rd rep complete:

15 KB Swings Unbroken

Use the same weight for each set of Press and for the KB Swings, but pick a weight that will be psychologically challenging in the 4th and 5th sets.

(Last completed 1/11/11)

Post loads used and thoughts to comments.

Press - 1.1.1 - Rest 10 sec between and after each rep

CA$H OUT:

Core Work

3 Sets of 15

GHD Sit Ups

GHD Raises

I'll ride the wave...

Leisure time!!

Escape is never, the safest path...

*Main Page Week*


There will be no morning session in EHT today.

New OTG Event - Today!!

Member Appreciation WOD/Party

Saturday June 25th

Williamstown @ 8:30 AM

Post-WOD Party at Mark and Stacey's house

Food/Drink/Pool/Fun

Looking forward to seeing you all there!

ADVANCED and FIRE-BREATHER
WOD
"MURPH"
For time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
(Last completed 6/26/10)


Post time and thoughts to comments.


If you have a 20lb vest, wear it.  You may break up the Pull Ups, Push Ups and Squats how you see fit.

Gobblers...

*Main Page Week*


There will be no morning session in EHT tomorrow.

New OTG Event - TOMORROW!!

Member Appreciation WOD/Party

Saturday June 25th

Williamstown @ 8:30 AM

Post-WOD Party at Mark and Stacey's house

Food/Drink/Pool/Fun

Looking forward to seeing you all there!

ADVANCED and FIRE-BREATHER
WOD
"Walk It Out"
Walking Lunge 100ft
21 Pull Ups
21 Sit Ups
Walking Lunge 100ft
18 Pull Ups
18 Sit Ups
Walking Lunge 100ft
15 Pull Ups
15 Sit Ups
Walking Lunge 100ft
12 Pull Ups
12 Sit Ups
Walking Lunge 100ft
9 Pull Ups
9 Sit Ups
Walking Lunge 100ft
6 Pull Ups
6 Sit Ups
(Last completed 3/14/09)


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


Post time and thoughts to comments.

I'm a lucky man to count on both hands the one's I love...

*Main Page Week*

New OTG Event - This weekend!!

Member Appreciation WOD/Party

Saturday June 25th

Williamstown @ 8:30 AM

Post-WOD Party at Mark and Stacey's house

Food/Drink/Pool/Fun

Looking forward to seeing you all there!

ADVANCED and FIRE-BREATHER
WOD
"Respire"
3 Rds
500m Row
21 Burpees
400m Run


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


Post time and thoughts to comments.

The answers you're looking for can be found within...

*Main Page Week*

New OTG Event - This weekend!!

Member Appreciation WOD/Party

Saturday June 25th

Williamstown @ 8:30 AM

Post-WOD Party at Mark and Stacey's house

Food/Drink/Pool/Fun

Looking forward to seeing you all there!

ADVANCED
"Stifling - ADV"
20 Min/AMRAP
10 Front Squats 95/65
10 Box Dips
10 V-Ups


FIRE-BREATHER
"Stifling"
20 Min/AMRAP
10 Squat Snatch 95/65
10 Ring Dips
10 K2E


Post rounds and thoughts to comments.

Focus on the solution, not the problem..

*Main Page Week*

New OTG Event - This weekend!!

Member Appreciation WOD/Party

Saturday June 25th

Williamstown @ 8:30 AM

Post-WOD Party at Mark and Stacey's house

Food/Drink/Pool/Fun

Looking forward to seeing you all there!

ADVANCED
"The CrossFit Total - ADV"
Find 1 RM of each
Back Squat
Shoulder Press
Deadlift
(Last completed 1/25/11)


FIRE-BREATHER
"The Other CrossFit Total"
Find 1 RM of each
Clean
Bench Press
Overhead Squat
(Last completed 1/31/11)


Post loads and thoughts to comments.

Boom Boom Boom...

Williamstown

No Morning Sessions Today

Congratulations to our teams and Kristi for their valiant efforts!

Final Results for the 2011 NorthEast Regional Competition, as well as, 

scores and highlights here!

New OTG Event - This weekend!!

Member Appreciation WOD/Party

Saturday June 25th

Williamstown @ 8:30 AM

Post-WOD Party at Mark and Stacey's house

Food/Drink/Pool/Fun

Looking forward to seeing you all there!

ADVANCED and FIRE-BREATHER

Skill:

Banded Air Squat

5-5-5-5-5 @ 3311

Choose bands wisely.  (Purple or Red)

Fold in half and put around the outside of your knees. Squat to full depth (3 sec) and hold (3 sec) stand up (1 sec) stand (1 sec)

ADVANCED

WOD:

"Karen - ADV"

For time:

150 Wall Balls 14/10lbs

FIRE-BREATHER

WOD:

"Karen"

For time:

150 Wall Balls 20/14lbs

(Last completed 10/15/10)

Post band(s), time and thoughts to comments.

Get some...

No Sessions Today!

Williamstown

6/20 Monday No Morning Sessions

Leisure time!!

Follow our teams and Kristi to keep up with the 2011 NorthEast Regional Competition scores and highlights here!

New OTG Event!!

Member Appreciation WOD/Party

Saturday June 25th

Williamstown @ 8:30 AM

Post-WOD Party at Mark and Stacey's house

Food/Drink/Pool/Fun

Looking forward to seeing you all there!

If you can dream it, you can create it...

No Sessions Today!

Williamstown

6/20 Monday No Morning Sessions

Leisure time!!

Follow our teams and Kristi to keep up with the 2011 NorthEast Regional Competition scores and highlights here!

New OTG Event!!

Member Appreciation WOD/Party

Saturday June 25th

Williamstown @ 8:30 AM

Post-WOD Party at Mark and Stacey's house

Food/Drink/Pool/Fun

Looking forward to seeing you all there!

Philadelphia International...

Our schedule has changed this week for Regionals June 16-18th

Williamstown

6/17 Today 6:30 am and 9:30 am - No afternoon/evening sessions

6/18 Saturday - No Sessions

6/20 Monday - No Morning Sessions

EHT

6/17 Today - No Sessions

6/18 Saturday - No Sessions

Follow our teams and Kristi to keep up with the 2011 NorthEast Regional Competition scores and highlights here!

New OTG Event!!

Member Appreciation WOD/Party

Saturday June 25th

Williamstown @ 8:30 AM

Post-WOD Party at Mark and Stacey's house

Food/Drink/Pool/Fun

Looking forward to seeing you all there!

ADVANCED
WOD:
"Cheech - ADV"
5 Rds
10 Front Squats 95/65
10 Burpees


FIRE-BREATHER
WOD:
"Cheech"

5 Rds
5 Front Squats BW
10 Lateral Burpees
(Last completed 8/3/10)


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


Post time and thoughts to comments.

Memories like fingerprints, are slowly raising...

Our schedule has changed this week for Regionals June 16-18th

Williamstown

6/16 Today - No Sessions

6/17 Friday 6:30 am and 9:30 am - No afternoon/evening sessions

6/18 Saturday - No Sessions

6/20 Monday - No Morning Sessions

EHT

6/16 Thursday - No 9:30 am Session

6/17 Friday - No Sessions

6/18 Saturday - No Sessions

New OTG Event!!

Member Appreciation WOD/Party

Saturday June 25th

Williamstown @ 8:30 AM

Post-WOD Party at Mark and Stacey's house

Food/Drink/Pool/Fun

Looking forward to seeing you all there!

ADVANCED and FIRE-BREATHER
Skill/Lift:
Pull Ups
10 Min
Work on: Kip, Butterfly, Dead-Hang, or Weighted Dead-Hang

WOD:
"30:30"
10 Rds
30 Sec AMRAP Wall Ball 20/14
30 Sec AMRAP Box Jumps 20"
1 Min Rest
(Last completed 3/26/10)


Post Pull Up progression, WOD totals and thoughts to comments.