8.22.18

That moment when you realize it’s Dragon Boat week...

Quick schedule reminder:  5:30pm and 6:30pm classes will be canceled Thursday due to our dragon boat practice, however the gym will be open until 7pm.  All classes will be cancelled this Saturday.  Please come cheer us on at a Wheeling Heritsge Port, or if you are still interested in being a part of our team email info@ovcrossfit.com!

WODConditioning
8 min EMOM
O: 15 Slamballs @ 30/20
E: 8 T2B (RX+ Unbroken)

Metcon
12 min AMRAP
7 Burpee Box Jump Overs @ 24/20”
15 Ab-mat Sit-ups
30 Double-unders (SC: 15 DUs or 50 singles)

8.25.17

Schedule Changes Due To Dragon Boat Race:

Friday - 4:30, 5:30, 6:30pm Classes Cancelled

Saturday - All Classes Cancelled

Join us at Wheeling's Heritage Port starting at 8:30am Saturday to cheer on our dragon boat teams!!

WOD
Metcon
“Helen”
3 RFT
400m run
21 KB Swings @ 53/35
12 Pull-ups
Time cap: 13 minutes

8.24.17

Schedule Changes Due To Dragon Boat Race:

Friday - 4:30, 5:30, 6:30pm Classes Cancelled

Saturday - All Classes Cancelled

WOD
Metcon
“Linda”
10-9-8-7-6-5-4-3-2-1
Squat Cleans @ ¾ Body weight
Bench Press @ Body weight
Deadlift @ 1 ½ Body weight
Time cap: 45 minutes

8.23.17

How have the "girls" been treating you so far this week?

WOD
Metcon
“Karen”
150 Wallballs @ 20/14

Scaled “Karen”
100 Wallballs @ 14/10

Time cap: 13 minutes
Scaled version should be completed by athletes with less than six months of experience.

8.22.17

WOD
Metcon
“Isabel”
30 Snatches @ 135/95

Scaled “Isabel”
30 Snatches @ 95/65

Time cap: 7 minutes

Conditioning
100 Calories for time
*Athlete can choose AAB or rower