CrossFit OTG

Onward and Upward...

2012-06-30T06:10:00.000-04:00

We have moved our website! Come follow us there!!

Egg Harbor Twp

Last week of The Abmat Challenge - hang in there!

2012-06-24T00:01:00.000-04:00

Rest Day!!

Abmat Challenge Day 24 - 120 Sit Ups :)

We appreciate you!

2012-06-23T00:01:00.000-04:00

Come out to our Willamstown Member Appreciation Workout and Party today to honor the fallen soldier - Michael Murphy.

Willamstown

Training:

"Murph"

1 Mile Run

100 Pull Ups

200 Push Ups

300 Squats

1 Mile Run

If you have a 20lb weight vest, wear it.

(Last completed 6/25/11)

Next Saturday we will have our Egg Harbor Twp Member Appreciation Workout and Party to honor the fallen soldier - Michael Murphy.

Egg Harbor Twp

ADVANCED

Training:

"Collection"

20 Min/AMRAP

4 Deadlifts - 70-80% of 1 RM

6 Push Ups

80 Singles

(Last completed 10/3/11)

FIRE-BREATHER

Training:

"Collection"

20 Min/AMRAP

4 Deadlifts 70-80% of 1 RM

4 HSPU 45/35lb plates to abmat

20 Double Unders

(Last completed 10/3/11)

Post time, rounds and thoughts to comments.

Training Notes:

This workout should bottleneck.

Everyday is your 'lucky day'...treat it as such

2012-06-22T00:01:00.000-04:00

ADVANCED

"Colossal Grace - ADV"

45 Thrusters 115/75

FIRE-BREATHER

"Colossal Grace"

30 Squat Clean and Jerks 185/125

Post time and thoughts to comments.

Supplemental Training:

Focus/Goals Work + Abmat Sit Up Challenge

Training Notes:

Thruster/CNJ - Should be very Challenging. Max amount of reps TNG should be 4-5 - Modify Up/Down accordingly

How Dairy-you..

2012-06-21T00:01:00.000-04:00

ADVANCED

Training:

"Rave - ADV"

5 Rds

400m Run

20 Walking Lunges

20 Abmat Sit Ups

FIRE-BREATHER

Training:

"Rave"

5 Rds

400m Run

10 DB Walking Lunges 35/25lb

20 Abmat Sit Ups

Post time and thoughts to comments.

Supplemental Training:

Focus/Goals Work + Abmat Sit Up Challenge

Grow from within..

2012-06-20T00:01:00.000-04:00

ADVANCED

Training:

“The Edge - ADV"

6 Min/AMRAP

5 Ring Rows

10 Hollow Rocks

Rest 2 Min

6 Min/AMRAP

10 Single Leg Deadlifts - No weight

10 Box Jumps 20”

FIRE-BREATHER

Training:

“The Edge"

6 Min/AMRAP

2 Muscle Ups

10 Hollow Rocks

Rest 2 Min

6 Min/AMRAP

5 T2B

10 Single Leg Deadlifts - No weight

Post rounds for each and thoughts to comments.

Training Notes:

Single Leg DL -Hands

touch ground for each rep.

Muscle Up - If you are unable to do a Muscle Up Sub 3 Pull Ups + 1 Ring Dip.

Life is like a roller coaster - you should enjoy the ride, not the destination.

2012-06-19T00:01:00.000-04:00

ADVANCED and FIRE-BREATHER

Lift:

10 Min

Back Squat @ 30X0

Build to a Heavy Triple

ADVANCED

Training:

"The Vortex - ADV"

Ladder Down 12-1

Defecit Push Ups

50 Singles

FIRE-BREATHER

Training:

"The Vortex - ADV"

Ladder Down 10-1

HSPU Push Ups

25 Double Unders

Post loads, time and thoughts to comments.

Training Notes:

Defecit Push Ups - Use plates, parallettes, etc - Chest to Deck

Hand Stand Push Ups - Use 45/35 plates to abmat

Training:

Complete 12 Def. Push Ups, 50 Singles, 11 Def Push Ups, 50 Singles, etc.

Complete 10 HSPU, 25 Double Unders, 9 HSPU, 25 Double Unders, 8 HSPU, etc.

It's all about the texture...

2012-06-18T00:01:00.000-04:00

ADVANCED

“The Spartan - ADV”

400m Run

Then:

2 Rds

20 KB Swings 1.5/1pd

15 Wall Ball - 1o’

Then:

400m Run

Then:

2 Rds

20 KB Swings

15 Burpees

Then:

400m Run

FIRE-BREATHER

“The Spartan - ADV”

400m Run

Then:

2 Rds

7 Cleans 185/125

15 Wall Ball - 12’

Then:

400m Run

Then:

2 Rds

7 Cleans 185/125

15 Burpees

Then:

400m Run

Post time and thoughts to comments.

Supplemental Training:

Focus/Goals Work + Abmat Sit Up Challenge

Delighted. Smiling. Beaming.

2012-06-17T00:01:00.000-04:00

Rest Day!!

Abmat Challenge Day 17 - 85 Sit Ups :)

Let the sun bathe you..

2012-06-16T00:01:00.000-04:00

ADVANCED

Training:

"Immersion - ADV"

Teams of 2

150 Goblet Squats 1.5/1pd

100 Box Jumps 24/20”

50 50ft Sprints

150 V-Ups

FIRE-BREATHER

Training:

"Immersion"

Teams of 2

100 Rolling Pistols

75 Box Jumps 30/24”

50 50ft Sprints

100 T2B

Post time and thoughts to comments.

Training Notes:

1 person works at a time. You may complete the work in any order you like, but must complete all the repetitions before advancing to the next movement.

Learn by the inch, grow by the mile..

2012-06-15T00:01:00.000-04:00

ADVANCED

"Savage"

3 Rds

20 Deadlifts 185/115

800M Run

150 Singles

FIRE-BREATHER

"Savage"

3 Rds

15 Deadlifts 245/145

800M Run

50 Double Unders

Supplemental Training:

3 Rds

10 Reverse Hypers

25 Abmat Sit Ups

Focus/Goals Work

Post time and thoughts to comments.

Training Notes:

Deadlift - Should be TNG/Heavy/UNBRKN for 1st round - Modify Up/Down accordingly

Find the meaning behind your feeling, then re-evaluate your feeling..

2012-06-14T00:01:00.000-04:00

ADVANCED

Training:

"Tabata Mash - Shrill - ADV"

8 Rds

20 sec on/10 sec off

Wall Ball

Hollow Rocks

KB Swings 1.5/1pd

FIRE-BREATHER

Training:

"Tabata Mash - Shrill"

8 Rds

20 sec on/10 sec off

Hang Power Clean 115/75

Hollow Rocks

Shoulder to Overhead 115/75

Supplemental Training:

4 x 200 Sprints

Rest as Needed

Post totals for each movement, splits and thoughts to comments.

Training Notes:

Move from one exercise to the next after each 20 sec/10 sec interval for a total of 8 rds.

Free yourself from your own limitations..

2012-06-13T00:01:00.000-04:00

ADVANCED

Training:

"Benediction - ADV"

6 Rds

3 Front Squats - Tough

100m Sprint

Rest 4 Min

During the rest complete:

75 Singles

30 sec Plank Hold on forearms

FIRE-BREATHER

Training:

"Benediction"

6 Rds

2 Squat Cleans - TNG/Tough

100m Sprint

Rest 4 Min

During the rest complete:

25 Double Unders

5 HSPU

Post intervals, loads and thoughts to comments.

Training Notes:

FRSQ/Squat Cleans - Increase weight if necessary.

All rounds are to be done AFAP.

Common ground...

2012-06-12T00:01:00.000-04:00

ADVANCED

10 Min

Focus/Goals Work

Training:

"Hearty - ADV"

3 Rds

20 Push Press 95/65

15 Ring Rows

15 Burpees

FIRE-BREATHER

Lift:

10 Min

OHSQ

Build to a Heavy Single

Training:

"Hearty"

3 Rds

15 OHSQ 135/95

15 Pull Ups

10 Lateral Burpees

Post loads, focus work, time and thoughts to comments.

Youth Without Youth..

2012-06-11T00:01:00.000-04:00

ADVANCED

Training:

"Asphyxiate - ADV"

400m Run

21 Thrusters 115/75

300 Singles

21 Thrusters

400m Run

FIRE-BREATHER

"Asphyxiate"

400m Run

15 Thrusters 155/105

100 Double Unders

15 Thrusters

400m Run

Post time and thoughts to comments.

Supplemental Training:

Focus/Goals Work and/or Abmat Challenge Sit Ups Day 11

New beginnings..

2012-06-10T00:01:00.000-04:00

Rest Day!!

Join us for our Annual Member Appreciation workout "Murph," as well as, Food, Fun and Community

Williamstown - Saturday, June 23rd

EHT - Saturday, June 30th

Abmat Challenge Day 10 - 50 Sit Ups

Today's the day...

2012-06-09T00:01:00.000-04:00

TODAY, June 9th is our Annual Fundraiser for 'CrossFit For Hope.'

For More Information and to Register.

Thank you in advance for donating and participating!

ADVANCED

Training:

"Hope- ADV"

3 Rds

1 Min/AMRAP of each movement

Burpees

KB Swings 1.5/1 pd

Box Jumps 20”

Wall Ball 20/14

Ring Rows

Rest 1 Min

FIRE-BREATHER

Training:

"Hope"

3 Rds

1 Min/AMRAP of each movement

Burpees

Power Snatch 75/55

Box Jumps 24”

Thruster 75/55

Pull Ups C2B

Rest 1 Min

Post total reps and thoughts to comments.

Training Notes:

This is a running clock.

Silent Auction..

2012-06-08T00:01:00.000-04:00

Tomorrow, June 9th is our Annual Fundraiser for 'CrossFit For Hope.'

For More Information and to Register.

We're 1 week into the 5 x Abmat Challenge!!
Everyone who started is still going strong! Hang in there, because now it starts to get interesting...

ADVANCED and FIRE-BREATHER

MFRT

3 Rds

Bench Press x 3

15 V-Ups/10 K2E - Strict

Rest as Needed

ADVANCED

Training:

"Beveled - ADV"

9 Min/AMRAP

100m Run

5 FRSQ 135/95

FIRE-BREATHER

Training:

"Beveled"

9 Min/AMRAP

100m Run

5 Squat Cleans 155/105

Post loads, Core work, rounds and thoughts to comments.

Training Notes:

FRSQ/Squat Clean - Should be TNG/Heavy/UNBRKN for 1st 2 rounds - Modify Up/Down accordingly

Put your best foot forward..

2012-06-07T00:01:00.000-04:00

This Saturday, June 9th is our Annual Fundraiser for 'CrossFit For Hope.'

For More Information and to Register.

ADVANCED

Training:

"Sway - ADV"

15 Rds

5 Deadlifts 135/95

5 Burpees

5 Pull Ups/Ring Rows

FIRE-BREATHER

Training:

"Sway"

15 Rds

5 Power Cleans 115/75

5 Burpees

5 Pull Ups

Post time and thoughts to comments.

Supplemental Training:

Focus/Goals Work and/or Abmat Challenge Sit Ups Day 7

Down by the river...

2012-06-06T00:01:00.000-04:00

This Saturday, June 9th is our Annual Fundraiser for 'CrossFit For Hope.'

For More Information and to Register.

ADVANCED

Training:

"Ignite - ADV"

Increase by 1 rep for each movement (10 for Singles)

15 Min/AMRAP

1 Thruster 95/65

2 Burpees

10 Singles

2 Thruster

3 Burpees

20 Singles

etc..

FIRE-BREATHER

Training:

"Ignite"

Increase by 1 rep for each movement (5 for Double Unders)

15 Min/AMRAP

1 Thruster 135/95

2 Burpees

5 Double Unders

2 Thruster

3 Burpees

10 Double Unders

etc..

Supplemental Training:

Focus/Goals Work and/or Abmat Challenge Sit Ups Day 6

Post rounds and thoughts to comments.

Training Notes:

Thruster- Should be Challenging.

Cyclone action..

2012-06-05T00:01:00.000-04:00

This Saturday, June 9th is our Annual Fundraiser for 'CrossFit For Hope.'

For More Information and to Register.

How bad do you want it?

ADVANCED and FIRE-BREATHER

Lift:

3 Rds

1 Press + 4 Push Press

Rest 2 Min

ADVANCED

Training:

"Ample - ADV"

11 Min/AMRAP

200m Run

15 KB Swings 1.5/1pd

10 Box Jumps 24/20”

FIRE-BREATHER

Training:

"Ample"

11 Min/AMRAP

200m Run

15 KB Swings 2/1.5pd

7 Box Jumps 30/24”

Post loads, rounds and thoughts to comments.

Training Notes:

Press + Push Press - Increase loads each round

Opposites..

2012-06-04T00:01:00.000-04:00

This Saturday, June 9th is our Annual Fundraiser for 'CrossFit For Hope.'

For More Information and to Register.

ADVANCED

Lift:

8 Min

FRSQ

Build to a Heavy Double

Training:

"Twister - ADV"

4 Rds

10 FRSQ 135/95

20 Box Dips

30 Sit Ups

FIRE-BREATHER

Lift:

8 Min

Hang Squat Snatch

Build to a Heavy Single in a few sets

Training:

"Twister"

4 Rds

15 Squat Snatch 115/75

15 Ring Dips

15 T2B

Post loads, time and thoughts to comments.

Supplemental Training:

Focus/Goals Work and/or Abmat Challenge Sit Ups Day 4

Re-analyze. Re-group. Re-engage.

2012-06-03T00:01:00.000-04:00

Rest Day!!

This Saturday, June 9th is our Annual Fundraiser for 'CrossFit For Hope.'
For More Information and to Register.

5 x Abmat Challenge - Day 3

Giveaway central...

2012-06-02T00:01:00.000-04:00

The 30 Day - 5 x Abmat Challenge

A 30 Day Challenge of Core Strength and Mental Endurance.

What:

A 30 Day Challenge that consists of completing 5 Abmat Sit Ups on day 1, 10 Abmat Sit Ups on Day 2, 15 Abmat Sit Ups on Day 3, etc until you are completing 150 Abmat Sit Ups on the last day (Day 30). It is 5 x the day. You may sign up after June 1st but will have to make up the missed reps from the days previous to you signing up.

If you miss a day, you can make those reps up the next day. Missing a day in this Challenge will really penalize you. Your recipe for success should be for you to stay consistent with your efforts and set a specific time each day to complete your required reps for that day.

When:

Started Yesterday, June 1st and Ends Saturday, June 30th

(You can still sign up!!)

Why/Purpose:

Create an external focus for training outside of the gym. Develop better endurance for both the hip flexors and abdominals and a stronger core for better stability in all functional movements.

Where:

At the gym, at your house, work, where ever you can lay down and do abmat sit ups.

Cost:

Registration is FREE! A Completion T-Shirt and having developed the Core Strength and Mental Endurance to complete a Challenge of this nature are your rewards.

What are you waiting for?! Sign Up today in each gym on our Sign-Up sheet! Make that one of your goals for June - To complete the Abmat Challenge!

ADVANCED

Training:

"Chopper - ADV"

Teams of 2

20 Min/AMRAP

400 m Partner Plate Run 15/10lb

30 Jumping Squats

30 V-Ups

30 Burpees

FIRE-BREATHER

Training:

"Chopper - ADV"

Teams of 2

20 Min/AMRAP

400 m Partner Medicine Ball Run 20/14lb

30 2 for 1 Wall Balls - 10’

30 T2B

30 Burpees

Post rounds and thoughts to comments.

Training Notes:

Only 1 person works at a time. Must complete all repetitions of current movement before advancing to next one.

Supplemental Training:

Focus/Goals Work and/or Abmat Challenge Sit Ups Day 2

Antler Velvet...

2012-06-01T00:01:00.000-04:00

The 30 Day - 5 x Abmat Challenge

A 30 Day Challenge of Core Strength and Mental Endurance.

What:

When:

Starts TODAY June 1st and Ends Saturday, June 30th

Why/Purpose:

Create an external focus for training outside of the gym. Develop better endurance for both the hip flexors and abdominals and a stronger core for better stability in all functional movements.

Where:

At the gym, at your house, work, where ever you can lay down and do abmat sit ups.

Cost:

Registration is FREE! A Completion T-Shirt and having developed the Core Strength and Mental Endurance to complete a Challenge of this nature are your rewards.

What are you waiting for?! Sign Up today in each gym on our Sign-Up sheet! Make that one of your goals for June - To complete the Abmat Challenge!

ADVANCED

"Crisp"

3 Rds

25 Back Squats 115/75

25 Ring Rows

400 m Run

FIRE-BREATHER

"Crisp"

3 Rds

25 Overhead Squats 115/75

25 Pull Ups

400 m Run

Post time and thoughts to comments.

Supplemental Training:

Focus/Goals Work and/or Abmat Challenge Day 1 Sit Ups