Beg, Steal or Borrow...

FGB is 1 Week away!!


Sign-Up NOW for Fight Gone Bad 6!!

Register below at your corresponding gym and for more details.

Williamstown / EHT

FGB is a global fundraiser for The Wounded Warrior Project.  We do this 'Fight Gone Bad' workout to honor our Fallen/Wounded/Current Veterans.

Participate for a great cause!

Last year we had over 50 participants.  Let's crush that number this year.   Bring friends, family members, neighbors, etc to experience our AMAZING Community - either to workout or just watch.

Burpee Challenge

Day 45


Training
ADVANCED
"Team - Damage Control - ADV"
Part 1
3 Rds
2 Min/AMRAP
5 KB Swings 1.5/1pd
5 Wall Ball
2 Min Rest
+
Rest 5 min
+

Part 2

3 Rds

2 Min/AMRAP

5 Box Jumps (Jump Up and Step Down)

5 No Push Up - Burpees

2 Min Rest

FIRE-BREATHER

"Team - Damage Control"

Part 1

3 Rds

2 Min/AMRAP

4 Power Cleans

4 Wall Ball

2 Min Rest

+

Rest 5 min

+

Part 2

3 Rds

2 Min/AMRAP

4 Snatch

4 No Push Up - Burpees

2 Min Rest

Explanation of Team Concept:
One teammate starts at Part 1 and the other at Part 2.  Once you've completed either Part, rest for 5 mins and complete the remaining Part.  Both teammate's total rounds from both Parts is your team score.


Focus:
Keep the same pace throughout each 2 mins of work.  Find weights or subs for movements/reps that will allow constant work and no bottlenecking (stopping and waiting at an exercise).  Once you've completed Part 1 or Part 2, Rest for 5 mins, and begin the other Part.

Post Individual rounds and totals, team rounds and totals and thoughts to comments.

Go Outside...

Schedule Changes
EHT- 3:30pm classes on Tuesday and Thursday are back.

Williamstown-3:30 classes Monday, Wednesday and Friday are back.

Sign-Up NOW for Fight Gone Bad 6!!

Register below at your corresponding gym and for more details.

Williamstown / EHT

FGB is a global fundraiser for The Wounded Warrior Project. We do this 'Fight Gone Bad' workout to honor our Fallen/Wounded/Current Veterans.

Participate for a great cause!

Last year we had over 50 participants. Let's crush that number this year. Bring friends, family members, neighbors, etc to experience our AMAZING Community - either to workout or just watch.

Burpee Challenge

Day 44


ADVANCED and FIRE-BREATHER
Training
Lift:
10-12 Min
Close Grip Bench Press 16" (CGBP)
Find 1 RM @ 30X0


Actively Rest 10 Min
(Work on a weakness)


Lift:
AMRAP CGBP @ 30X0
85% of 1 RM


+

"Bottom to Bottom (B2B) - Tabata Squats"
8 Rds
20 sec on/10 sec hold at the bottom of the squat


Post 1 RM, Total Reps @ 85%, Tabata Score and thoughts to comments.

Serendipity...

Schedule Changes
EHT- 3:30pm classes will return starting Thursday 9/8.

Williamstown-3:30 classes
Monday, Wednesday and Friday.

Sign-Up NOW for Fight Gone Bad 6!!

Register below at your corresponding gym and for more details.

Williamstown / EHT

FGB is a global fundraiser for The Wounded Warrior Project. We do this 'Fight Gone Bad' workout to honor our Fallen/Wounded/Current Veterans.

Participate for a great cause!

Last year we had over 50 participants. Let's crush that number this year. Bring friends, family members, neighbors, etc to experience our AMAZING Community - either to workout or just watch.

Burpee Challenge

Day 43


ADVANCED
Training
5 Rounds
Deadlift 3-5 @ 20X0
Rest 10 sec
60 sec Handstand Hold
Rest 3 min 
+
"Annie"
250-200-150-100-50
Singles
50-40-30-20-10
Sit Ups - Anchored


FIRE-BREATHER
Training

5 Rounds

Deadlift 3-5 @ 20X0

Rest 10 sec

60 Sec AMRAP Handstand Push Ups

Rest 3 min 

+

"Annie"

50-40-30-20-10

Double Unders

Sit Ups - Anchored

(Last completed 3/8/11)

Post loads, time and thoughts to comments.


When  you're given a range of reps (ie 3-5), start with a weight that challenges you to hit the high # (5) and increase the weight each set to get the low #(3).  If you end up with a rep total lower than 3, (2) before the end of the five rounds, keep the weight and try and get 2 again.

This is gonna be a good life...

Schedule Changes
EHT- 3:30pm classes will return starting Thursday 9/8.

Williamstown-3:30 classes start Wednesday 9/7
and will be Monday, Wednesday and Friday.

Sign-Up NOW for Fight Gone Bad 6!!

Register below at your corresponding gym and for more details.

Williamstown / EHT

FGB is a global fundraiser for The Wounded Warrior Project. We do this 'Fight Gone Bad' workout to honor our Fallen/Wounded/Current Veterans.

Participate for a great cause!

Last year we had over 50 participants. Let's crush that number this year. Bring friends, family members, neighbors, etc to experience our AMAZING Community - either to workout or just watch.

Burpee Challenge

Day 42


ADVANCED and FIRE-BREATHER
Lift:
10 -12 Min
Back Squat
Find 1 RM @ 30X0


Rest precisely 10 min


Lift:
Back Squat
AMRAP of 85% of 1RM @ 30X0


Keep tempo STRICT for both lifts.
Please post these results to the blog for assessment purposes or email me the results at nick@crossfitotg.com


WOD:
"Tabata Row"
8 Rds
20 sec on/10 off


*For every meter difference between your Lowest and Highest Total complete 1 Burpee.


Post loads, Tabata score, total burpees and thoughts to comments.

This Years Love...

Schedule Changes
EHT- 3:30pm classes start Thursday 9/8
and will be Tuesday and Thursday.
Williamstown-3:30pm classes start Wednesday 9/7
and will be Monday, Wednesday and Friday.

Sign-Up NOW for Fight Gone Bad 6!!

Register below at your corresponding gym and for more details.

Williamstown / EHT

FGB is a global fundraiser for The Wounded Warrior Project. We do this 'Fight Gone Bad' workout to honor our Fallen/Wounded/Current Veterans.

Participate for a great cause!

Last year we had over 50 participants. Let's crush that number this year. Bring friends, family members, neighbors, etc to experience our AMAZING Community - either to workout or just watch.

Burpee Challenge

Day 41


ADVANCED
"Find Your Way - ADV"
5 Push Press 135/95
25 Pull Ups
4 Push Press
20 Pull Ups
3 Push Press
15 Pull Ups
2 Push Press
10 Pull Ups
1 Push Press
5 Pull Ups


FIRE-BREATHER
"Find Your Way"
5 Rope Climb 20'/15'
5 Snatch 135/95
4 Rope Climb
4 Snatch
3 Rope Climb
3 Snatch
2 Rope Climb
2 Snatch
1 Rope Climb
1 Snatch


CA$H OUT:
Coach's Call


Post time and thoughts to comments.

Forgiveness is the key that unlocks your freedom...

Sign-Up NOW for Fight Gone Bad 6!!

Register below at your corresponding gym and for more details.

Williamstown / EHT

FGB is a global fundraiser for The Wounded Warrior Project. We do this 'Fight Gone Bad' workout to honor our Fallen/Wounded/Current Veterans.

Participate for a great cause!

Last year we had over 50 participants. Let's crush that number this year. Bring friends, family members, neighbors, etc to experience our AMAZING Community - either to workout or just watch.

Burpee Challenge

Day 40

Happy Labor Day!!

Enjoy your time with friends and family!!

Rest Day!!

Meet me on the other side...

Sign-Up NOW for Fight Gone Bad 6!!

Register below at your corresponding gym and for more details.

Williamstown / EHT

FGB is a global fundraiser for The Wounded Warrior Project.  We do this 'Fight Gone Bad' workout to honor our Fallen/Wounded/Current Veterans.

Participate for a great cause!

Last year we had over 50 participants.  Let's crush that number this year.   Bring friends, family members, neighbors, etc to experience our AMAZING Community - either to workout or just watch.

Burpee Challenge

Day 39

There will be no classes tomorrow in lieu of Labor Day

Rest Day!!

Life is meant to be lived, not watched...

Sign-Up NOW for Fight Gone Bad 6!!

Register below at your corresponding gym and for more details.

Williamstown / EHT

FGB is a global fundraiser for The Wounded Warrior Project.  We do this 'Fight Gone Bad' workout to honor our Fallen/Wounded/Current Veterans.

Participate for a great cause!

Last year we had over 50 participants.  Let's crush that number this year.   Bring friends, family members, neighbors, etc to experience our AMAZING Community - either to workout or just watch.

Burpee Challenge

Day 38


*HERO WOD dedicated to the 31 fallen Navy Seals*
ADVANCED
"31 Heroes - ADV"

31 Min AMRAP

Teams of 2

8 Thrusters 155/105

30 Pull Ups

15 Box Jumps 24"/20"

+

400m Run 45/25 plate

FIRE-BREATHER
"31 Heroes"
Teams of 2
31 Min AMRAP
8 Thrusters 155/105
6 Rope Climbs 15'
11 Box Jumps 30"/24"
+
400m Run 45/25 plate


Teammate #1 performs the work above while Teammate #2 runs the plate.  Once Teammate #2 returns from the run they will continue the work wherever #1 left off and Teammate #1 starts their run.

Appreciate

Sign-Up NOW for Fight Gone Bad 6!!

Register below at your corresponding gym and for more details.

Williamstown / EHT

FGB is a global fundraiser for The Wounded Warrior Project.  We do this 'Fight Gone Bad' workout to honor our Fallen/Wounded/Current Veterans.

Participate for a great cause!

Last year we had over 50 participants.  Let's crush that number this year.   Bring friends, family members, neighbors, etc to experience our AMAZING Community - either to workout or just watch.

Burpee Challenge

Day 37


ADVANCED
"Conviction - ADV"
5 Rds
250m Row
10 KB Swings - Unbroken
10 Burpees
90 Singles
Rest 2 min


FIRE-BREATHER
"Conviction"
250m Row
5 Power Cleans - Unbroken
10 Burpees
30 Double Unders
Rest 2 min


CA$H OUT:
Tabata Sit Ups - Anchored


Post intervals, Tabata score and thoughts to comments.


Power Cleans/KB Swings - Weight should be physically and psychologically challenging to complete Unbroken.

Babylon...

Sign-Up NOW for Fight Gone Bad 6!!

Register below at your corresponding gym and for more details.

Williamstown / EHT

FGB is a global fundraiser for The Wounded Warrior Project.  We do this 'Fight Gone Bad' workout to honor our Fallen/Wounded/Current Veterans.

Participate for a great cause!

Last year we had over 50 participants.  Let's crush that number this year.   Bring friends, family members, neighbors, etc to experience our AMAZING Community - either to workout or just watch.

Burpee Challenge

Day 36

 Priya W

Lauren C

ADVANCED
WOD:
"Back Squat O' Plenty"
1-10-1-20-1-30


FIRE-BREATHER
"OHSQ O' Plenty"
1-10-1-20-1-30


CA$H OUT:
Coach's Call

Complete a max rep Back/OH Squat.

Rest for 2-3 minutes.

Find a weight that you can complete a tough 10 with.

Rest for 2-3 minutes.

Complete a max rep Back/OH Squat.

Rest for 2-3 minutes.

Find a weight that you can complete a tough 20 with.

Rest for 2-3 minutes.

Complete a max rep Back/OH Squat.

Rest for 2-3 minutes.

Find a weight that you can complete a tough 30 with.

Post loads and thoughts to comments.