Inspiration Week - Day 3...

Lift:
Heavy Bench Press
1-1-1-1-1
(Last completed on 3/6/10)


WOD:
"Lucky 7"
7 Rds
7 Wall Ball 20/14lbs to a 10' target
7 Pull Ups C2B


If you're feeling up to it, try the weight vest!! 


Post loads, time and thoughts to comments.

Inspiration Week - Day 2...

WOD:
"Sleeper"
100 Double Unders
75 KB Swings 1.5/1 pood
50 T2B


Post loads, time and thoughts to comments.

Inspiration Week - Day 1...

"Snatch/Burpee"
15-12-9-6-3
Snatch 95/65lbs
Burpees
(Last completed 12/4/09)


CA$H OUT:
Double Unders
AMRAP in 5 min

Give-it-away, Give-it-away, Give-it-away now....

Rest Day!!

CrossFit OTG and CrossFit Off The Grid 

Affiliate Teams

WHAT:

A Family/Friend WOD 6pm and Post WOD Get-Together 7pm

WHEN:

Friday June 18th, 2010 @ 6 pm and 7pm

WHERE:

CrossFit Off The Grid in Williamstown 

BRING:

Family/Friends/Strangers to do a CrossFit WOD 6pm w/ us 

and 

cold beverages and some food for after the workout

Post your intentions and thoughts to comments.


A little something to keep us focused 
on what's truly important in our lives.
Enjoy...

Are those brown..?

Congrats to Sara for passing your test and becoming a Nurse!!

Doug S gets his pic posted on the CrossFit Affiliate Blog!! Check it out here!

Lift:
Heavy Power Cleans
5-5-5-3-3-3
(Last completed 4/20/10 or 9/14/09)


WOD:
"Box Jumps/Ring Dips"
10-1, 1-10
Box Jumps 24"
Ring Dips
(Last completed 9/14/09)


Heavy Power Cleans - You may touch-and-go or dump-and-reset.  Reps should be no more than 5 sec apart. 


10-1, 1-10 - 10 Box Jumps and 1 Ring Dip, 9 Box Jumps and 2 Ring Dips, etc....go for broke on this one!  If you're feeling up to it, try the weight vest!!


Post loads, time and thoughts to comments.

I think my back hurts...

"EIKCAJ"

For time:

30 pull ups 

50 Thrusters 45#

1000m row

(Last completed 10/16/09)

Post time and thoughts to comments.

Now that was some degradation....

Skill:
Kipping/Butterfly Pull Up
7 min of technique, review and practice
(Last completed 3/23/2010)


WOD:
"K2E/Double Unders"

5 rounds

12 Knees to Elbows

40 Double Unders

(Last completed 11/12/2009)

Post time and thoughts to comments.

Stop it mommy...

Lift:
Deadlift- build to a 1 rep max
1-1-1-1-1
(last done 3/5/2010)


WOD:
For time:
50 Lateral Burpees


Cash Out...


Post loads, time and thoughts to comments.

Lateralus...amazing

Skill:
GHD Raise
3 sets of 7 reps - keep the tempo 2121 (down, pause, up, pause)

WOD:
"Hell-en"
3Rds
500m Row
21 Push Press 95/65lbs
12 Pull Ups
(Last completed February 9th, 2010)

Post time and thoughts to comments.

Family and Friends...

Rest Day

We wish everyone a Happy and Safe Memorial Day Weekend!

See you all on Tuesday!!