Ask Nick about this dance...classic!Buy In:
Ring Dips
3-3-3 @31x1
Weighted if Possible-If you're still on a band try to use a lighter one to really push yourself...and stick to the tempo!
WOD
"Polka"
75 Double Unders
Then....
4 Rounds of:
15 Pushups
10 Deadlifts 225/155
finish with 75 Double Unders
Cash out...Mobility WOD or WOW...
Post Weights for Ring Dips, Times, and thoughts (of the pics) to comments...
REGISTRATION CLOSES NOV. 6TH!
If you're not looking to compete, but still want to participate we're going to need judges. As a judge, you'll be asked to hold competitors to our standards of movement, count reps, be a positive representative of OTG, etc. You'll get a free lunch and t-shirt too!! Let anyone of the coaches know so we can keep you in the loop on what roles you'll be playing! Thank you and hope to see you there as a competitor, judge, or for support!
Posts
15 comments:
POLKA CHAMPIONNNNNNNNN!!!!!
Excuse me, Maria. But, it's South Jersey Polka Champion! ;) Get that man a napkin; he's sweating!
Hilarious Mark!
Love "Incidents" quote too.
Thanks for the laugh first thing in morning!
LOL! Nick, you and Aunt Loretta really know how to clear a dance floor! So funny...it was such a fun night! Thanks to everyone for making it special:-)
btw..where is the napkin??
Wod time 12:07 rx'd with games style push ups. I was happy that I did a lot of touch n go on my deads.
It was nice to work out early :)
Lift: 3 at the 3-1-1 pace with no added weight. then 25lb (3), & 35lb. (2)
Wod: 8:02 Rx'd
Great time Bambi!
Way to Rx the Double Unders Mary!
Great finish Tom, way to stay at it!
Thanks for the deadlift cue Joey O. HUGE!
Leanna-your Aunt Loretta has the napkin!
Fun(ny) times at OTG this afternoon/tonight!
Way for everyone to push through the DU's!
Ring dips w/o a band
WOD: DL 125, 10:58
Once again, great coaching Joey-O!
Awesome watching coaches crush the wod-
Nick-6:06-crazy fast!
Lift 73(3) 92(3)then 20lb vest plus Mackenzie and Dylan for 2:)-thanks guys
Wod: 8:58 Rxd-finally strung some DU's together
Good job everyone,
Thanks Mark
1 - Polka pics are hilarious. What a fun wedding!!!
2 - Wayne, the pics of your weighted dips are adorable! Mark and Stacey have the cutest kids!
3 - Here's what I did with today's wod:
Ring dips: purple band, then I pulled it as far out as possible, then I pulled it as far out as possible and wore a 10lb. crossfit purse. I am soooo close to getting my first unassisted dip!!
WOD: GHD raises instead of deads...10:44 Push ups felt pretty good today for a change.
4 - Mark, get excited...tomorrow's my Wednesday guest appearance! yay!!!
Ring Dips: blue and single - blue - red.
WOD: 20:13 95lbs/i thought i would never finish the DU's. they took me forfreakingever but i'm happy to say that i did every last one of the rat bastards.
Awesome job 330. Doug-are you even human? I'm not sure...Bambi thanks for encouragement...Awesome job Tom. Great coaching Joey-O!
15,25,53 lbs on the ring dips
WOD: 10:07, I butchered the last round of double unders. Bad.
BW X 25lb X Vest
185 DL
10:51
Way to push today everybody!
Wayne's ring dips rock!
Love the RD's...muscle up here I come!!! If you're gonna dream, dream big, right?! :)
WOD: 10:55 135lbs
what a great time tonight working out with Fran and the coaches, always fun to see how you can size up you guys...I had Joey-O in my sights the whole WOD but I think he was gaming me cause he had some sudden burst of strength and energy on the last round, push ups killed me as usual, if only I could do pushups...
Lift: 25 - 35(1) - 25(2)
WOD: 7:38 RXd
Ring Dips: purple/purple/purple single
WOD: 375 singles, 125lbs deadlift 18:37. Pushups felt good, deadlift felt good. Obviously jumping rope is a weakness, it really slowed me down.
Way to go Kaela for sticking it out with the DU's!! You were inspiring!!
Great job coaching Eric!
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