Is there enough 45's...?

Off The Grid Challenge

WOD's and Standards

Check 'em out HERE!!

"The Ocean"
Teams of 2
15 min/AMRAP
10 Thrusters 75/55lbs or 35/25 DB's
200m Row


CA$H OUT:
50 Pull Ups
Complete in the shortest amount of sets possible.


One athlete completes 10 Thrusters and the 200m Row while the other rests.  The time it takes your partner to do the work is the amount of time you have to rest.  A round is tallied when both athletes have completed both movements.


Post rounds, team names, # of sets and thoughts to comments.

Come out and support your fellow CrossFitters Saturday in the Off The Grid Challenge in Williamstown from 9:30 am to 5pm?  Hope to see you there!!

It should be easy.....

Off The Grid Challenge

WOD's and Standards

Check 'em out HERE!!

Lift:
Back Squat
3-3-3
(Last completed 10/25/10)


WOD:
"Grizzly"
4 Rds
5 Muscle Ups
15 Burpees


Post loads, time and thoughts to comments.


Muscle Up - Modification - Hanging from Rings at waist height and feet on 20" box, complete the pull and ring dip.  You must land deep into the ring dip and then press out.  Skipping the deep catch results in a failed rep.

Come out and support your fellow CrossFitters Saturday in the Off The Grid Challenge in Williamstown from 9:30 am to 5pm?  Hope to see you there!!

We have HEAT!!

Off The Grid Challenge

WOD's and Standards

Check 'em out HERE!!
Note: In the link, be sure to check the bottom of the page for the Heat times.


OTG Athletes:  Be sure to start tapering your volume, loads, and intensity for the rest of the week to stay fresh for Saturday!!

Lift:

Press

3-3-3

(Last completed 9/28/10)

WOD:

"The Vortex"

10-1 HSPU hands on 45/35lb plates to abmat

25 Double Unders between each set

10 HSPU, 25 DU, 9 HSPU, 25, 8 HSPU, 25 DU.....1 HSPU, 25 Double Unders

Post loads, time and thoughts to comments.

Come out and support your fellow CrossFitters Saturday in the Off The Grid Challenge in Williamstown from 9:30 am to 5pm.  Hope to see you there!!

Is that a 3 piece?

REST DAY!!

STANDARDS AND WODS WILL BE POSTED EARLY THIS WEEK FOR THIS SATURDAY'S OFF THE GRID CHALLENGE!!  

CHECK THE BLOG FOR UPDATES!!

Flannel Club this...I was Grunge!

WOD

"Team Kelly"

As a team complete:
5 Rounds of:
400 M Run
30 Box Jumps 24"
30 Wall Ball 20/14

Both team members must complete the runs together, but they may break up the box jumps and wall ball however they choose between the two...so Nick and I would run 400 meters together, than I would do 20 box jumps, Nick would do 10 box jumps, I would do 25 wall balls, Nick will do 5 wall balls...than we both go back on the run together for the second round....

REGISTRATION CLOSES NOV. 6TH!

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!

That was the best speech...ever

"FRAN"
21-15-9
Thrusters 95/65lbs
Pull Ups
(Last completed 7/7/10)


CA$H OUT:
Mobility WOD of your choice!
Check 'em out here!


CrossFit's most talked about WOD. It's the workout from which to measure true work capacity using a strength element, body weight element, and pure metabolic stimulation.

Let's hit some PR's!!

Post time, episode and thoughts to comments.

REGISTRATION CLOSES NOV. 6TH!

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!

This is for you Marianne...

Got a chance to workout w/ some power houses last weekend.  It got posted to CrossFit.com. Check it out there or here..

-Nick

"Silver Sack"

10 Minute AMRAP
1st 5 minutes:
Overhead Squats 135/95
5 KB Swings on the minute 1 1/2-1P

last 5 minutes:
Power Cleans 135/95
5 KB Swings on the minute 1 1/2-1P

At the top of each minute, you must stop either Overhead Squats or Power Cleans and perform 5 KB Swings, then continue with the movement...

Cash out

200 M Row sprints x 3
rest 15 seconds between

Post all your info to comments...

REGISTRATION CLOSES NOV. 6TH!

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!

Uncle Mark...

Lift

Clean/Jerk
1 rep every 15 seconds for 3 Minutes

During warm up find a weight you think you can maintain for 1 rep every 15 seconds for 3 minutes. The goal is find the weight that pushes you to the limit by the 3rd minute...easier said than done! We may run heats depending on class size...

WOD

"Nothing but you"

100 Burpees
(you must jump and spin 180 degrees in the air, and face the other way for each...this is to slow down Matt Mazzoni...)
100 Air Squats
100 Sit Ups

We will scale this to 75 each or 50 each...depending on the individual

You may split up movements however you want...as long as you complete it all, it's your call on strategy!

And we'd like to give a big OTG birthday shout out to Michelle! Happy Birthday Slick! You rock!!

Post Weight on C/J, time and strategy to comments...

REGISTRATION CLOSES NOV. 6TH!

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!

"Can I have some of your water?" "No"...

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!

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!

"We are eternal all this pain is an illusion..."

WOD

"Jack"
20 Minute AMRAP
10 Push Press 115/75
10 KB Swings 1 1/2-1
10 Box Jumps 24"
Army Staff Sgt. Jack M. Martin III, 26, of Bethany, Oklahoma, assigned to the 3rd Battalion, 1st Special Forces Group, Fort Lewis, Wash., died September 29th, 2009, in Jolo Island, Philippines, from the detonation of an improvised explosive device. Martin is survived by his wife Ashley Martin, his parents Jack and Cheryl Martin, and siblings Abe, Mandi, Amber and Abi.

Let's start the week out right and honor Jack's memory by crushing this WOD. All out effort is required when a Hero WOD comes up, so push hard and make us proud OTG!

Post Rounds and thoughts to comments....

REGISTRATION CLOSES NOV. 6TH!

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!