A little bit softer now...

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Dominant Legs...

ADVANCED and FIRE-BREATHER

Training:

"Instrumental"

3 Rds

30 Sec/AMRAP

Thruster 75/55

30 Sec/AMRAP

No Push Up Burpees

Rest 1 Min

Then:

3 Rds

60 Sec/AMRAP

30 ft Shuttle Sprints

Rest 1 Min

Then:

3 Rds

60 Sec/AMRAP

Box Jumps 20"/24"

Rest 1 Min

Post totals for each part and thoughts to comments.

Training Notes:

This workout is AEROBIC and requires a PACE.  Maintain a sustainable work output for each round of work.

Box Jumps - ADV - Jump Up/Step Down FB - TNG

Feats of Strength and Tests of Will...

ADVANCED and FIRE-BREATHER

Lift:

Back Squat 5-5-5 @ 30X0

Rest as Needed

ADVANCED

Training:

"Duro - ADV"

10 Min/AMRAP

5 Push Press 95/65

10 Walking Lunges

5 V-Ups

FIRE-BREATHER

Training:

"Duro"

10 Min/AMRAP

5 Hang Power Snatch 135/95

5 Wall Ball 12' Target 20/14

5 T2B

Training Notes:

H.P. Snatch - Pick a weight that will challenge you to go UNBROKEN every round.

Somebody left the gate open...

We would like to open our doors for one more chance.

For all competing Off The Grid/OTG athletes:

For the next 5 weeks we will be offering another chance to better your score for the OPEN WOD's on Sunday @ 10AM in Williamstown

Rest Day!!

A Corner Store in a Cul De Sac..

We would like to open our doors for one more chance.

For all competing Off The Grid/OTG athletes:

For the next 5 weeks we will be offering another chance to better your score for the OPEN WOD's on Sunday @ 10AM in Williamstown

ADVANCED

Training:
"Statement - ADV"

7 Rds

90 sec/AMRAP

4 Pull Ups/Ring Rows

4 Broad Jumps

30 Ft Shuttle Sprint x 2

Rest 90 sec

FIRE-BREATHER

Training:

"Statement"

7 Rds

90 sec/AMRAP

4 Pull Ups C2B

4 Broad Jumps

30 Ft Shuttle Sprint x 2

Rest 90 sec

Post rounds and thoughts to comments.

Training Notes:

ADV/FB - If you're unable to do a DeadHang Pull Up you are to do Ring Rows.

The workout is AEROBIC in nature and therefore requires a PACE.  Maintain the same work output for each 90 sec interval.

And so it begins...

We would like to open our doors for one more chance.

For all competing Off The Grid/OTG athletes:

For the next 5 weeks we will be offering another chance to better your score for the OPEN WOD's on Sunday @ 10AM in Williamstown

ADVANCED

Training:

"2012 CF GAMES Sectional WOD #1 - ADV"

7 Min/AMRAP

Burpees

FIRE-BREATHER

Training:

"2012 CF GAMES Sectional WOD #1"

7 Min/AMRAP

Burpees - Jump to a 6" Target

Post totals and thoughts to comments.

Training Notes:

Either go at it with a steady pace or try to use interval work.

We used to play outside...

We would like to open our doors for one more chance.

For all competing Off The Grid/OTG athletes:

For the next 5 weeks we will be offering another chance to better your score for the OPEN WOD's on Sunday @ 10AM in Williamstown

ADVANCED

Training:

"Squeal - ADV"

3 Rds

2 Min/AMRAP

4 Push Press

5 V-Ups

30 Singles

Rest 2 Min

Then:

3 Rds

2 Min/AMRAP

4 Push Press

10 Hollow Rocks

5 Box Jumps

Rest 2 Min

FIRE-BREATHER

Training:

"Squeal"

3 Rds

2 Min/AMRAP

4 Jerk

5 T2B

15 Double Unders

Rest 2 Min

Then:

3 Rds

2 Min/AMRAP

4 Jerk

5 V-Ups

5 Box Jumps

Rest 2 Min

Post rounds and thoughts to comments.

Training Notes:

The workout is AEROBIC in nature and therefore requires a PACE.  Maintain the same work output for each 2 min interval.  Choose a load/BJ Height that will allow you to go UNBROKEN for all sets.

WE'VE MOVED...

Check out our New Website at www.crossfitotg.com

(or click below)

Off The Grid Fitness

Togetherness...

Visit our new site!

ADVANCED

"Shift-Shaper- (BW) ADV"

25, 30, 35, 40, 45, 50, 55

You pick the corresponding reps above to match any of the movements below.  Only 1 movement per rep scheme. They can be completed in any order you like, but you must finish one movement before moving on to the next one.

30 min Time Limit:

Pull Ups

Burpees

Walking Lunges

V-Ups

Jumping Squats

KB Swings 1.5/1pd

Box Jumps 20"

FIRE-BREATHER

"Shift-Shaper (BW)"

25, 30, 35, 40, 45, 50, 55

You pick the corresponding reps above to match any of the movements below.  Only 1 movement per rep scheme.  They can be completed in any order you like, but you must finish one movement before moving on to the next one.

30 min Time Limit:

Pull Ups C2B

Burpees

Jump and Switch Lunges

T2B

Jumping Squats

KB Swings 2/1.5 pd

Box Jumps 24"

Post time and thoughts to comments.

One step closer...

PR Challenge is today!  Sign up NOW!

Be sure to fill out your name on one of our sign up sheets at each location.  Looking forward to your participation!

Register NOW for the 2012 CrossFit Games!  Help our gyms get to regionals by participating in the World's Fittest Competition!

OTG 8 WEEK PR CHALLENGE PRELIMS TODAY!!

Give your best effort!

ADVANCED

"DONNA"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

FIRE-BREATHER

"ELIZABETH"

21-15-9

Squat Cleans 135/95

Ring Dips

Supplemental Training:

Coach's Call

Post time and thoughts to comments.

Be rich in time and happiness...

ADVANCED

"Team - Swipe - ADV"

Teams of 2

3 Rds

Row 250m

AMRAP Singles

Then:

3 Rds

12 Push Press 115/75

AMRAP Singles

FIRE-BREATHER

"Team - Swipe"

Teams of 2

3 Rds

Row 250m

AMRAP Double Unders

Then:

3 Rds

12 Jerk 135/95

AMRAP Double Unders

Post total Singles/Double Unders completed, total time and thoughts to comments.

Training Notes:

1 person Jumps Rope until their partner finishes the row and then they switch for 3 Rds.  Then, 1 person Jumps Rope until their partner finishes the Push Press/Jerk and then they switch for a total of another 3 Rds.

Leave it all up to chance? Not for a second..

PR Challenge is only a few days away!  Have you signed up yet?

If not, be sure to fill out your name on one of our sign up sheets at each location.  Looking forward to your participation!

Register NOW for the 2012 CrossFit Games!  Help our gyms get to regionals by participating in the World's Fittest Competition!

ADVANCED

Training:

"Credible -ADV"

23 Min/AMRAP

1 Press 90-95% of 1 RM

5 KB Swings 1.5/1

5 Pull Ups

5 V-Ups

10 Cal's on Rower

FIRE-BREATHER

Training:

"Credible"

23 Min/AMRAP

1 Press 90-95% of 1 RM

5 KB Swings 2/1.5

5 [1 Pull Up C2B + 1 T2B]

10 Cal's on Rower

Post rounds and thoughts to comments.

Training Notes:

The goal is to focus on each movement separately and definitively.  You are NOT going AFAP.  Your work output should be consistent across the 23 minutes.  You are to work on Vertical Pushing, Core and Coordination.

[1 Pull Up C2B + 1 T2B] - complete 1 C2B Pull Up and while on the bar complete 1 T2B.  Do this combination 5 times for each set.  Stay on the bar for all 5.

Surround yourself...

ADVANCED and FIRE-BREATHER

MFRT:

4 Rds

Front Squat 3-4 @ 30X0

Rest 10 sec

60 sec AMRAP Singles/Double Unders

Rest 2 Min

Training:

"Pale Rider"

3 Min/AMRAP

Deadlift 225/155 - 275/185

4 Min/AMRAP

Box Jumps 20" - 24"

Post loads, totals and thoughts to comments.

Look ahead, but live now...

ADVANCED and FIRE-BREATHER
Lift:

12 Min

Bench Press @ 30X0

Build to a Heavy 2

Training:
ADVANCED
"Insatiable - ADV"

7 Min/AMRAP

7 KB Swings 1.5/1pd

7 Burpees
FIRE-BREATHER
"Insatiable"7 Min/AMRAP

3 Squat Snatch 135/95

5 Burpees



Post loads, rounds and thoughts to comments.

Heal the world...

ReSt DaY!!

Remember the time...

ADVANCED
"Declaration - ADV"
15 Min/AMRAP
7 Thruster 95/65
10 V-Ups


FIRE-BREATHER

"Declaration"

15 Min/AMRAP

5 Thruster 135/95

8 T2B

Supplemental Training:

Coach's Call

Post rounds and thoughts to comments.

Training Notes:

Teams - Only 1 person works at a time.  Partner's work is your rest.  

Thruster - Find a weight that you can manage Unbroken for the 1st 4 to 5 sets.

V-Ups/T2B - Should be fast - modify accordingly

Smooth Criminal...

ADVANCED
"Outcast - ADV"
5 Rds
30 sec/AMRAP
4 No Push Up Burpees
20 Ft Shuttle Sprints x 2
30 sec Rest

5 Rds

30 sec/AMRAP

4 Squats

20 Ft Shuttle Sprints x 2

30 sec Rest

FIRE-BREATHER

"Outcast"

5 Rds

30 sec/AMRAP

2 Hang Power Snatch

4 No Push Up Burpees

30 sec Rest

5 Rds

2 Hang Power Cleans

4 No Push Up Burpees

30 sec Rest

Supplemental Training:

Coach's Call

Post rounds and thoughts to comments.

Training Notes:

This workout is Aerobic, thereby requiring a PACE and a sustainable output for each 30 sec interval.

H.P. Snatch/H.P. Clean - Reps should be Fast/TNG throughout each round.

The way you make me feel...

ADVANCED
"Anthem - ADV"
3 Rds
90 sec/AMRAP
5 Deadlift 185/115
5 Box Jumps 20"(Jump up and step down)
5 Push Ups
90 sec Rest

3 Rds

90 sec/AMRAP

5 Push Ups

5 Box Jumps 20"(Jump up and step down)

5 Deadlift

90 sec Rest

FIRE-BREATHER

"Anthem"

3 Rds

90 sec/AMRAP

5 Deadlift 185/115

5 Box Jumps 24" - TNG

5 Ring Push Ups

90 sec Rest

3 Rds

90 sec/AMRAP

5 Ring Push Ups

5 Box Jumps 24" - TNG

5 Deadlift

90 sec Rest

Supplemental Training:

Coach's Call

Post rounds and thoughts to comments.

Training Notes:

This workout is Aerobic, thereby requiring a PACE and a sustainable output for each 90 sec interval.  The Deadlift weight, height of the Box Jumps and the type of Push Up you use should reflect a sustainable output over 6 Rounds.