Now, these are some good seats...

ADVANCED  and FIRE-BREATHER
Lift:
15 Min
Bench Press
Build to a Heavy Single


Training:
"The Sprint"
350M Row
50 Box Jumps 24"
350M Row
(Last completed 1/12/11)


Supplemental Training:
ADV - 3 Sets of 25 Abmat Sit Ups (Anchored) - AFAP
FB - 3 Sets of 15 GHD Sit Ups - AFAP
Rest as needed


Post loads, time and thoughts to comments.

C.O.M.F.

Burpee Challenge
Day 7


First Responder Challenge

Off The Grid 1st Responder Challenge from CrossFit Off The Grid/OTG on Vimeo.

Deadlift/Muscle Ups from CrossFit Off The Grid/OTG on Vimeo.

ADVANCED

"Poltergeist - ADV"

30-20-10

Deadlift 155/105

Box Dips

FIRE-BREATHER

WOD:

"Poltergeist"

12-9-6

Deadlift 315/205

Muscle Ups

CA$H OUT:

3 Rds

1 min V-Ups/GHD Sit Ups

1 min rest

Post time, total reps and thoughts to comments.

Raise your glass...

Our schedule has changed this week for Regionals June 16-18th

Williamstown

6/16 Thursday - No Sessions

6/17 Friday 6:30 am and 9:30 am - No afternoon/evening sessions

6/18 Saturday - No Sessions

EHT

6/16 Thursday - No 9:30 am Session

6/17 Friday - No Sessions

6/18 Saturday - No Sessions

New OTG Event!!

Member Appreciation WOD/Party

Saturday June 25th

Williamstown @ 8:30 AM

Post-WOD Party at Mark and Stacey's house

Food/Drink/Pool/Fun

Looking forward to seeing you all there!

ADVANCED
WOD:
"Nancy-ADV"
5 Rds
400m Run
21 Front Squats 65/45lbs


FIRE-BREATHER
WOD:
"Nancy"
5 Rds
400m Run
15 OHSQ 95/65lbs
(Last completed 5/20/10)


CA$H OUT:
3 Rds
15 GHD Sit Ups
15 GHD Raises
Rest as needed


Post time and thoughts to comments.

Focused thought creates...

"DYNAMITE"

12-9-6

Squat Clean Thrusters 155/105lbs

Burpees

(Last completed 10/12/10)

CA$H OUT:

3 Sets:

15 GHD Sit Ups

Rest as needed btwn sets

Post time and thoughts to comments.

Breathe...Smile...You are Loved..

"DYNAMITE"
12-9-6
Squat Clean Thrusters 155/105lbs
Burpees


CA$H OUT:
3 Sets:
12 GHD Sit Ups
Rest as needed btwn sets


Post time and thoughts to comments.

Have you signed up for the Off The Grid Competition yet?!!?  Get on it!! Register here.

 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!

You have been loyal.....

"Achilles"
3 Rds
12 OHSQ 135/95lbs
12 Burpees


CA$H OUT:
3 sets of:
10 GHD Raises - (differing hand placement and adding weight if possible)
10 GHD Sit Ups - (remember to extend the leg before your ascent)
Rest as needed btwn sets

Check out and register for The CrossFit OTG Open Fitness Challenge Saturday November 13, 2010 here.  Tell your friends and family to save the date to either compete or to cheer you on!!