One step closer...

PR Challenge is today!  Sign up NOW!

Be sure to fill out your name on one of our sign up sheets at each location.  Looking forward to your participation!

Register NOW for the 2012 CrossFit Games!  Help our gyms get to regionals by participating in the World's Fittest Competition!

OTG 8 WEEK PR CHALLENGE PRELIMS TODAY!!

Give your best effort!

ADVANCED

"DONNA"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

FIRE-BREATHER

"ELIZABETH"

21-15-9

Squat Cleans 135/95

Ring Dips

Supplemental Training:

Coach's Call

Post time and thoughts to comments.

Be rich in time and happiness...

ADVANCED

"Team - Swipe - ADV"

Teams of 2

3 Rds

Row 250m

AMRAP Singles

Then:

3 Rds

12 Push Press 115/75

AMRAP Singles

FIRE-BREATHER

"Team - Swipe"

Teams of 2

3 Rds

Row 250m

AMRAP Double Unders

Then:

3 Rds

12 Jerk 135/95

AMRAP Double Unders

Post total Singles/Double Unders completed, total time and thoughts to comments.

Training Notes:

1 person Jumps Rope until their partner finishes the row and then they switch for 3 Rds.  Then, 1 person Jumps Rope until their partner finishes the Push Press/Jerk and then they switch for a total of another 3 Rds.

Leave it all up to chance? Not for a second..

PR Challenge is only a few days away!  Have you signed up yet?

If not, be sure to fill out your name on one of our sign up sheets at each location.  Looking forward to your participation!

Register NOW for the 2012 CrossFit Games!  Help our gyms get to regionals by participating in the World's Fittest Competition!

ADVANCED

Training:

"Credible -ADV"

23 Min/AMRAP

1 Press 90-95% of 1 RM

5 KB Swings 1.5/1

5 Pull Ups

5 V-Ups

10 Cal's on Rower

FIRE-BREATHER

Training:

"Credible"

23 Min/AMRAP

1 Press 90-95% of 1 RM

5 KB Swings 2/1.5

5 [1 Pull Up C2B + 1 T2B]

10 Cal's on Rower

Post rounds and thoughts to comments.

Training Notes:

The goal is to focus on each movement separately and definitively.  You are NOT going AFAP.  Your work output should be consistent across the 23 minutes.  You are to work on Vertical Pushing, Core and Coordination.

[1 Pull Up C2B + 1 T2B] - complete 1 C2B Pull Up and while on the bar complete 1 T2B.  Do this combination 5 times for each set.  Stay on the bar for all 5.

Surround yourself...

ADVANCED and FIRE-BREATHER

MFRT:

4 Rds

Front Squat 3-4 @ 30X0

Rest 10 sec

60 sec AMRAP Singles/Double Unders

Rest 2 Min

Training:

"Pale Rider"

3 Min/AMRAP

Deadlift 225/155 - 275/185

4 Min/AMRAP

Box Jumps 20" - 24"

Post loads, totals and thoughts to comments.

Look ahead, but live now...

ADVANCED and FIRE-BREATHER
Lift:

12 Min

Bench Press @ 30X0

Build to a Heavy 2

Training:
ADVANCED
"Insatiable - ADV"

7 Min/AMRAP

7 KB Swings 1.5/1pd

7 Burpees
FIRE-BREATHER
"Insatiable"7 Min/AMRAP

3 Squat Snatch 135/95

5 Burpees



Post loads, rounds and thoughts to comments.

Heal the world...

ReSt DaY!!

Remember the time...

ADVANCED
"Declaration - ADV"
15 Min/AMRAP
7 Thruster 95/65
10 V-Ups


FIRE-BREATHER

"Declaration"

15 Min/AMRAP

5 Thruster 135/95

8 T2B

Supplemental Training:

Coach's Call

Post rounds and thoughts to comments.

Training Notes:

Teams - Only 1 person works at a time.  Partner's work is your rest.  

Thruster - Find a weight that you can manage Unbroken for the 1st 4 to 5 sets.

V-Ups/T2B - Should be fast - modify accordingly

Smooth Criminal...

ADVANCED
"Outcast - ADV"
5 Rds
30 sec/AMRAP
4 No Push Up Burpees
20 Ft Shuttle Sprints x 2
30 sec Rest

5 Rds

30 sec/AMRAP

4 Squats

20 Ft Shuttle Sprints x 2

30 sec Rest

FIRE-BREATHER

"Outcast"

5 Rds

30 sec/AMRAP

2 Hang Power Snatch

4 No Push Up Burpees

30 sec Rest

5 Rds

2 Hang Power Cleans

4 No Push Up Burpees

30 sec Rest

Supplemental Training:

Coach's Call

Post rounds and thoughts to comments.

Training Notes:

This workout is Aerobic, thereby requiring a PACE and a sustainable output for each 30 sec interval.

H.P. Snatch/H.P. Clean - Reps should be Fast/TNG throughout each round.

The way you make me feel...

ADVANCED
"Anthem - ADV"
3 Rds
90 sec/AMRAP
5 Deadlift 185/115
5 Box Jumps 20"(Jump up and step down)
5 Push Ups
90 sec Rest

3 Rds

90 sec/AMRAP

5 Push Ups

5 Box Jumps 20"(Jump up and step down)

5 Deadlift

90 sec Rest

FIRE-BREATHER

"Anthem"

3 Rds

90 sec/AMRAP

5 Deadlift 185/115

5 Box Jumps 24" - TNG

5 Ring Push Ups

90 sec Rest

3 Rds

90 sec/AMRAP

5 Ring Push Ups

5 Box Jumps 24" - TNG

5 Deadlift

90 sec Rest

Supplemental Training:

Coach's Call

Post rounds and thoughts to comments.

Training Notes:

This workout is Aerobic, thereby requiring a PACE and a sustainable output for each 90 sec interval.  The Deadlift weight, height of the Box Jumps and the type of Push Up you use should reflect a sustainable output over 6 Rounds.

Planche, Maltese, Back Tuck...

8 Week OTG PR Challenge

Prelim workout Feb 10/11th

Final workout April 7th 

Fire-Breather 

"Elizabeth"

21-15-9

Squat Cleans 135/95

Ring Dips

Advanced

"Donna"

21-15-9

Thrusters 95/65

Sit Ups

Burpees

For more details go here 

Sign Up now for the Challenge on our sheets at the gym

Sign up for the 2012 CrossFit Games!!

ADVANCED

"Psycho - ADV"

20 Push Press 95/65

42 Sit Ups

15 Push Press

30 Sit Ups

10 Push Press

18 Sit Ups

(Last completed 5/18/11)

FIRE-BREATHER

"Psycho"

15 Push/Split Jerks 135/95lbs

42 Sit Ups

12 Push/Split Jerks

30 Sit Ups

9 Push/Split Jerks

18 Sit Ups

(Last completed 5/18/11)

Supplemental Training:

Coach's Call

Post time and thoughts to comments.

Training Notes:

Push Press/Jerk - Find a weight that will allow you to  complete the 1st set Unbroken. Scale Up if necessary.