5.17.24
/Strength
5 Rounds E2M
3 Push Jerks w/ 3 sec dip pause
Metcon
3 RFT
30 Alternating Pistols
15 Push Jerks @ 95/65
CAP programming from 4/28/2024
Accessory
Strength Superset
Reverse Grip Bent Rows 4x8
Barbell Curls 4x15
Strength
5 Rounds E2M
3 Push Jerks w/ 3 sec dip pause
Metcon
3 RFT
30 Alternating Pistols
15 Push Jerks @ 95/65
CAP programming from 4/28/2024
Accessory
Strength Superset
Reverse Grip Bent Rows 4x8
Barbell Curls 4x15
Strength
7 Rounds E3M
1 Power Clean +
1 Hang Squat Clean
Metcon
30 Squat Cleans
RX: 95/65
RX+: 135/95
Last tested on 4/5/2022
Accessory
Strength Superset
DB Side Raises 5x15
DB Seated Shoulder Press 5x8
Happy Mother’s Day
To all of the mothers who make up much of our community, we wish you a Happy Mother’s Day! From your extended family, we hope you enjoy the day to celebrate everything you do.
The gym will be open with its normal schedule for both adult and youth programs.
Metcon
30 min EMOM
1: 12/9 Calorie Row
2: 15 KB Swings @ 53/35
3: 12/9 Calorie SkiErg
Accessory
Accumulate 5 min rig hang
Metcon
Partner WOD
3 RFT
40 T2B
12 Wall Walks
CAP programming from 4/16/2024
Skill Development
10 minutes of handstand practice.
Accessory
Conditioning
800m Run x2
Rest 4 minutes between
RX+: 20/14lb vest
At OV CrossFit we realize everyone has a unique starting place - you may be a "new mover" or a seasoned athlete. Our upfront assessment helps guide people to the best program for their goals and abilities.