Lift:
Back Squat5-5-5-3-3-3
WOD:
"Pull Up/Sit/PushPress"
7Rds
10 Pull Ups
10 Sit Ups
10 Push Press 65/45
Post loads and time to comments.
ATTENTION CROSSFIT OTG MEMBERS!
How would like to "GO GREEN", detox your body and your home all at the same time, AND have your monthly CrossFit Membership paid for EACH and EVERY month?
Please join us at Mark and Stacey's home (the Williamstown gym! LOL) this Thursday, the 17th, at 7pm or Saturday,the 19th at 10:30am at our Egg Harbor Township location, to find out how you can do all this without spending any new money per month! We've teamed up with the fastest growing Health and Wellness Company in America that produces exceptional products right here in the good 'ole USA!
Oh, and did we mention that 5% of the proceeds per month will go to the Wounded Warriors Project, one of CrossFit's charities of choice?
Please RSVP on the blog or call us to let us know you're attending! You don't want to miss this opportunity!!!
Posts
18 comments:
haha I just watched Jason Khalipa do a dip w/ Pat Barber on his back. Thats strong!!!!
OTG Membership Discounts available tomorrow night and Saturday at our first Health/Wellness meetings...
We've found a creative way to get you in to OTG's Unlimited Membership for less than 2 day/week pricing!
All that and helping the Wounded Warrior Project!
Stacey's making some great finger food and there's a rumor of a beer garden! Let us know if you're coming and lets have some fun! (no beer garden in EHT on Saturday...a little too early!)
I'll stick around for Go Green after Saturday morning's WOD in EHT. Oh, and did I say I was good for 5:30 a.m. sessions? Uh, no. Moment of weakness/stupidity.
Charlie Murphy: Man my forehead is bumpin'.
Rick James: Now that you mention it, I think I'm bleeding inside my chest.
HAHAHA!!!....If you take one more step, I'll kick his a$$ through that window...
Khalipa's got gorilla strength...him never doing weighted dips is a complete fallacy..I call bs..
See ya'll thurs night W'town crew!!
I'll be there Thursday night, should I bring my Kirby vacuum cleaner?
rumor has it, there should be a Tiffany sighting tonight at Williamstown (the home of South Jersey CrossFit)
I can't make either one of those dates. Saturday I have to work and Thursday night the wife is working late so I'll be home with the kids. Yaaa!!
Maybe you guys can give some details when I come in on Friday. You sparked my curiosity.
11:43 RX'd today ... great battle with Sean E. Thanks for pushing me brother !!!
11:43 RX'd. Chris i can bet that if you weren't there today my time would have been a lot slower on that WOD. It was fun today man. Now I gotta get my mind right for that Jackie final. I'm coming after you dude. My time will be much improved i can promise that much.
Did 225 for ther 3 rep max squat. I think that's some kind of PR. Failed on the 3rd rep at 235, so I'm almost there.
Finished the WOD 9:56 RX'd. Forgot the hand maintenance before, but it wasn't too bad, a shallow callus opened up.
What did the five fingers say to the face?
WOD 10:06 Rx'd.....and I was soooo close to beating Justin!!!
150 x 3 on back squat
Great Job 6:30 EHT crew!
Thats the 2nd time I made that mistake today! My WOD time today was 9:06...not 10:06...sorry!
6:38....didn't break anything up...but those sit-ups sure did catch up w/ me..lol
EHT - 6:30 was super fun!! Well done everyone!!
No more blue/single for Jackie!! I think Moscola can drop to a red/single...ur kip is looking solid bro.
I pumped out 3 reps of 225 and left it at that but I think I could have done one more set of 3 at 235. I don't have bumpers in the basement so I didn't want to drop the weight if it can to that, put the wife thru the roof with the noise. I definitely don't need that.
I finished the WOD with 11:37. I sailed thru the sit ups and the push press but the pull ups slowed me down, which I expected. My kip on them is all out of whack lately, I gotta find it again. I did pretty well up to round 4 and I had to break up the pulls in fives. Still I'll take it though.
Overall felt really good tonight. Soild WOD, loved it.
If we didn't have to do 70 of them tonight I probably would have gone with a red. The kip came to me faster than I expected, so fast you may even think I was sandbagging on the Jackie prelims, believe I wasnt though.
Good times tonight though, crossfit is like crack, I can't get enough of it right now. I want more tomorrow but my body needs a rest after 3 in a row
Thanks for pushing me Nick!! I'm givin up the single band now!!!! Who knew i could back squat 85, and i MIGHT have been able to push out 90 or 95 before failure.
I gotta get my time down. Did 15:38 on the WOD.
See you guys Friday!!!
great programing going on lately (well it's always been good) didn't see Mark back squating last night, how is he getting ready for the games?
happy w/285 last night for 3, Brett did let me know that I was not were my back side needs to be, a little lower next time. Good job Brett last nigth, it was packed!
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