Sleeping in body bags....

"Formidable"
10 Rds
For time:
7 Ring Push Ups
10 Sit Ups
20 Double Unders


CA$H OUT:

Weighted Pull Ups

3-3-3

(Last completed 9/24/10)

Post time, loads and thoughts to comments.

ONE WEEK LEFT BEFORE THE DEADLINE!!

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 must be a limousine...

"The River"
3 Rds
10 Ring Dips
10 FRSQ 135/95lbs
15 Push Ups
25 Sit Ups
Rest 30 sec btwn Rds


CA$H OUT:
Weighted Pull Ups
3-3-1-1
(Last completed 7/30/10)


Post total time, loads and thoughts to comments.


The River - All rounds are to be done as quickly as possible w/ absolutely no pacing.

Grand Opening - Tomorrow!!!

Williamstown - Off The Grid

1165 N. Tuckahoe Rd

Williamstown, NJ 08094

Saturday 25, 2010

10am to 2pm

Registration for workout and heat assignments will be from 10-10:30am

10:30 Review of Standards and Workout

Each Heat will have a limited time to warm-up.  Make great use of the time you're given after a heat has finished.

1st Heat scheduled to start about 11am

More specific heat times, warm-up times and details will be known the day of the event

Hope to see you all there!!

Workout participants be sure to bring your donation for FGB V!

Be sure to purchase a limited OTG FGB V T-shirt!!

There will be no classes in EHT on Saturday,

get to Williamstown for FGB!

We are on the brink...

"Paul Vault"
For time:
10 Deadlift 225/155lbs
5 Box Jumps 32/24"
10 Ring Inversions
9 Deadlift
5 Box Jumps
9 Ring Inversions

8 Deadlift

5 Box Jumps

8 Ring Inversions

7 Deadlift

5 Box Jumps

7 Ring Inversions

6 Deadlift

5 Box Jumps

6 Ring Inversions

5 Deadlift

5 Box Jumps

5 Ring Inversions

4 Deadlift

5 Box Jumps

4 Ring Inversions

3 Deadlift

5 Box Jumps

3 Ring Inversions

2 Deadlift

5 Box Jumps

2 Ring Inversions

1 Deadlift

5 Box Jumps

1 Ring Inversions

CA$H OUT:

Weighted Dead-Hang Pull Ups

1-1-1-1-1

Post time, loads and thoughts to comments.

Ring Inversions - Keep arms and legs locked throughout movement.

Sweet Disposition...

Lift:

Weighted Pull Ups

1-1-1-1-1

WOD:

"Christine"

3Rds

500m Row

12 Deadlifts BW

21 Box Jumps

Post loads and time to comments.

There will be no class on Saturday Jan 23, 2010. Come cheer for your fellow OTG'rs at the Winter Throwdown in Phila!!

The Throwdown information is below!!!

Schedule:

8: 30 am - Volunteer arrival

9:00 am - Athlete arrival and registration

9:30 am - Athlete briefing and movement standards

10:00 am - Workout #1

12:00 pm - Break/Lunch

1:00 pm - Workout #2

3:00 pm - Result announcements/Beer social

5:00 pm - Closing remarks

*Schedule subject to change due to total number of athletes

Workout #1: (20 minute time limit)

250 meter Row

40 Kettlebell Swings

500 meter Row

30 Kettlebell Swings

750 meter Row

20 Kettlebell Swings

1000 meter Row

10 Kettlebell Swings

Men = 50 lbs KB

Women = 35 lbs KB

* Kettlebell Swings = swings must be overhead with ears in front of biceps

Workout #2 (15 minute time limit)

5 rounds of:

5 Thrusters

10 Burpees

+

30 Pull-ups

Men = 95 lbs

Women = 65 lbs

*All 5 rounds of Thrusters and Burpees must be completed before athletes can begin the 30 Pull-ups

**Thrusters = Hip below knee to locked out arms overhead with ears in front of biceps

***Burpees = Chest to floor with clap overhead while the feet are off the ground

****Pull-ups = Chin over bar to dead hang...kipping and butterfly pull-ups will be allowed