Freelance Whales..

Please Visit Our New Website Below


www.CrossFitOffTheGrid.com

Right back where you started from...

ADVANCED
"Penalty Box - ADV"
Teams of 2
100 Pull Ups - Penalty - 5 Box Jumps 20"
100 Push Ups -  Penalty - 5 Broad Jumps
100 Hollow Rocks - Penalty - 60 Singles


FIRE-BREATHER

"Penalty Box"

Teams of 2

100 Pull Ups - Penalty - 5 Box Jumps 24"

100 Ring Push Ups - Penalty - 5 Broad Jumps

100 Hollow Rocks - Penalty - 30 Double Unders

Post time and thoughts to comments.

Training Notes:

Only 1 person works at a time.  Once you come off the bar, break plank position, or stop your rock - you must complete the Penalty given.  While you are finishing your penalty your partner starts their work and so on.  You must finish all reps for each movement before moving on to the next exercise and you must go in order.

Drifting into seamlessness...

ADVANCED

"Gratitude - 8 - ADV"

8 Rds

1 Min/AMRAP

3 Wall Ball

5 V-Ups

20 Singles

Rest 1 Min

FIRE-BREATHER

"Gratitude - 8"

7 Rds

1 Min/AMRAP

3 Deadlift

3 T2B

10 Double Unders

Rest 1 Min

Training Notes:

This is an AEROBIC workout, thereby requiring a PACE.  Goal is to maintain the same work output for each of the 8 Rds.

Deadlift - Medium Load 50-60% of 1 RM

Enjoy the sweet taste of being alive...

ADVANCED

"Rage - ADV"

Tabata KB Swings

8 Rds - 20 sec/10 sec

KB Swings 1.5/1pd

Rest 1 Min

For time:

4 Rds

10 Jumping Squats 45lb

15 Box Dips

FIRE-BREATHER

"Rage"

Tabata KB Swings

8 Rds - 20 sec/10 sec

KB Swings 2/1.5pd

Rest 1 Min

For time:

4 Rds

10 OHSQ 135/95

10 Ring Dips

Post Tabata score, time and thoughts to comments.

Training Notes:

Jumping Squats - Bar is on back rack

Think it. Do it. Live it. Love it.

ADVANCED

"Sleeper Agent - ADV"

8 Rds

5 Deadlift - AFAP

10 Burpees - AFAP

Rest 3 Min

FIRE-BREATHER

"Sleeper Agent"

8 Rds

5 Hang Power Cleans - AFAP

10 Burpee Box Jumps - AFAP

Rest 3 Min

Post intervals and thoughts to comments.

Training Notes:

Deadlift/Hang Power Cleans - Choose a weight that will allow you to go TNG/UNBROKEN.  You may increase/decrease weight in order to maintain speed.

Burpee Box Jumps - Choose a height that will allow you to go TNG/UNBROKEN.

Come back home...

ADVANCED and FIRE-BREATHER

Lift:

10 Min

Thruster

Build to a Heavy Triple

ADVANCED

"Trapdoor - ADV"

11-1 Front Squat 95/65

30 Singles

1-11 Ring Rows/Pull Ups

FIRE-BREATHER

"Trapdoor"

10-1 Front Squat 135/95

10 Double Unders

1-10 Pull Ups C2B

Post loads, time and thoughts to comments.

Training Notes:

11-1/1-11, 10-1/1-10 - This is a ladder down and up.  

ADV - Complete 11 Front Squats, 30 Singles, 1 Pull Up in the first round, then Complete 10 Front Squats, 30 Singles, 2 Pull Ups, etc.  

Same applies to FB.

Front Squat - Pick a weight that will challenge you to go UNBROKEN for every round - Modify up or down as needed.

We should stick together...

Second Chance Sunday!

If you're a GAMES competitor and member at Off The Grid/OTG, come out and try WOD #2 in Williamstown on Sunday 10:00AM 

Rest Day!!

I like to move it, move it...

ADVANCED
"Playboy - ADV"
15 Min/AMRAP
Teams of 2
10 Wall Ball 20/14
10 Push Ups

FIRE-BREATHER

"Playboy"

15 Min/AMRAP

Teams of 2

6 Power Cleans

6 HSPU

Post rounds and thoughts to comments.

Training Notes:
Athletes may work at the same time, but may not complete reps on the same movement at the same time. i.e. You may both work together to finish the Wall Balls/Power Cleans, but must use the same ball/bar to do so, essentially alternating. Also, each athlete can work at the same time on different movements.  Both teammates must finish the couplet for it to count as a complete round. 

Power Cleans - Pick a weight that will challenge you to go UNBROKEN for the 1st 4 Rds.

Here it goes again...

Check out the 2012 CrossFit Games OPEN Workout #2 Here!
For everyone competing, give your best effort today!

ADVANCED
"2012 CF GAMES OPEN Workout #2- ADV"
10 Min/AMRAP
5 Pull Ups/Ring Rows
100m Row
100 Singles


FIRE-BREATHER

"2012 CF GAMES OPEN Workout #2"

10 Min/AMRAP

30 Snatch 75/45

30 Snatch 135/75

30 Snatch 165/100

AMRAP Snatch 210/120

*You must load/strip your own bar as you progress

Post total rounds, reps and thoughts to comments.

Walk on water...

Check out the 2012 CrossFit Games OPEN Workout #2 Here!

ADVANCED
"Leroy - ADV" 
Part 1
6 Min/AMRAP
5 Jumping Squats
10 Hollow Rocks 
Rest 2 Min
Part 2
6 Min/AMRAP
5 Jumping Squats
5 V-Ups


FIRE-BREATHER 
"Leroy"
Part 1
6 Min/AMRAP
5 Medicine Ball Cleans 20/14
5 Pull Ups
Rest 2 Min
Part 2
6 Min/AMRAP
5 Medicine Ball Cleans 20/14
5 Ring Dips


Supplemental Training: 
Coach's Call...