ADVANCED

Movement:

4 Rds

3 Dead Hang Pull Ups/Negative’s @ 50x1

Rest 2 Min

FIRE-BREATHER

Movement:

4 Rds

1 Rope Ascent

Rest 2 Min

ADVANCED and FIRE-BREATHER

Training:

"Karen"

150 Wall Ball 20/14 to 10’ target

(Last completed 6/20/11)

Post Pull Up progression, Rope Ascent, time and thoughts to comments.

Training Notes:

Dead Hang Pull Ups - Can be weighted for both the pull ups and the neg’s - be sure to hold tempo for neg

Rope Ascent - Work on what’s needed: Technique, Speed, Legless, etc.

Adaptation to stress creates your health...

ADVANCED

Training:

"Bush League - ADV"

2 Min/AMRAP

Deadlift 225/155lbs

Rest 1 Min

3 Min/AMRAP

Burpees

Rest 2 Min

4 Min/AMRAP

Singles

FIRE-BREATHER

Training:

"Bush League"

2 Min/AMRAP

Deadlift 275/185lbs

Rest 1 Min

3 Min/AMRAP

Burpee Box Jumps 24"

Rest 2 Min

4 Min/AMRAP

Double Unders

Supplemental Training:

5 Min

ADV - Dead Hang/Negative Pull Ups

FB - Rope Ascents

Mike 'White Precipitation'...

Our schedule has changed for the week of 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 25, 2011

Williamstown @ 

8:30am-?

WOD - "Murph"

Food/Drinks/Pool/Fun back at Mark and Stacey's house

Looking forward to seeing you all there!

ADVANCED
"ACHILLES - ADV"
3 Rds
15 Deadlift 185/115
12 Burpees


FIRE-BREATHER
"ACHILLES"
3 Rds
12 OHSQ 135/95
12 Burpees
(Last completed 10/4/10)


CA$H OUT:
ADVANCED
10 Min
Pull Up Work - Dead Hangs/Kips
*Minimum of 20
FIRE-BREATHER
10 Min
Rope Climbs
*Minimum of 4

Abundance is equal to your allowance of it...

 Jax at the top of her KB Swing

 Paul 'breezes' through the Double Unders

 Rich above the bar in 'Cindy'

6:30 AM class- Rich N, Kelly, Linz and Rich P(not shown)

"The Buffalo"
3 Rds
1 min 10m Shuttle Run
Rest 1 min
1 min Sit Ups (anchored)
Rest 1 min

1 min Double Unders
Rest 1 min


CA$H OUT:

3 Rope Ascents 20'/15'

Post totals and thoughts to comments.

Enjoy the good and forget the bad...

Update 10:00am:
There will be no sessions in EHT today.
W'town sessions-5:30,6:30 (as of right now)

Eat right for your blood type? or not?

Check out the underlying reasons here..

Snow Day!

Williamstown/EHT

Monday 12/27/10

There will be no morning sessions (6:30 and 9:30AM)

Please check back frequently for updates on potential session closings for the remainder of the day. Our goal is to keep you safe through movement, this includes the movement of getting to our box. Be safe and enjoy the snow!!

WOD:

"Bush League"
2 min/AMRAP
Deadlift 275/185lbs
30 sec rest
3 min/AMRAP
Burpee Box Jumps 24"
30 sec rest
4 min /AMRAP
Double Unders
(Last completed 9/13/10)


CA$H OUT:
Rope Climb
3 Ascents 20'/15'
(Last completed 9/29/10)

Williamstown:

There will no longer be a 3:30pm session on Wednesdays

Holiday Hours:

New Years Eve-9:30am session

New Years Day-closed

PALEO SEMINAR

SIGN UP HERE!

BOTH "PR/PALEO CHALLENGE"

SIGN UP HERE!

ONLY THE "PR CHALLENGE"

SIGN UP HERE!

ONLY THE "PALEO CHALLENGE"

SIGN UP HERE!

Relaying info...

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 compete or to cheer you on!!

"Isabel"
30 Snatch 135/95lbs
(Last completed 4/16/10)


CA$H OUT:
For time:
Rope Climb
3 Ascents - 20/15ft
(each timed separately)
(Last completed 8/27/10)

Would you mind demoing...?

"Tally for 2"
3 Rds
Using a running clock:
2 min AMRAP Box Jumps 32"/24"
30 sec rest
2 min AMCAP Row
30 sec rest
2 min AMRAP Sit Ups
30 sec rest


CA$H OUT:
For time:
3 Rope Ascents 20/15ft
Each one is timed separately


Post total of each, times and thoughts to comments.

I'll sew you patches...

Skill:
10 min
Rope Climb
Focus: Technique
(Bring long pants or long socks....this could leave a mark...;)


WOD:
"Burpee/Pull Ups"
10-1, 1-10
The workout is an up and down ladder. 10 Burps, 1 Pull Up, 9 Burps, 2 Pull Ups....1Burp, 10 Pull Ups. 
Burpees - start from standing postition then chest and thighs to the floor then up to a jump with a clap behind the head and full extension of the hips. 
Pull Ups - arms at full extension to chin over bar.
(Last completed 3/15/10)

*Williamstown and EHT*

There will be no Saturday Sessions on 8/21/10 as we are all attending/hosting the CrossFit Olympic Certification.

- New hours for Williamstown starting Monday 8/23/10 -

Monday - 6:30, 9:30am, 3:30, 5:30, 6:30pm

Tuesday - 9:30am, 4:30, 5:30, 6:30pm

Wednesday - 6:30, 9:30am, 4:30, 5:30, 6:30pm

Thursday - 9:30am, 3:30, 5:30, 6:30pm

Friday - 6:30, 9:30am, 4:30, 5:30pm

Saturday - 8:30am