11.9.16
/WOD
Metcon
10 RFT
200m row (RX+: 250m row)
35 Double-unders (RX+: 50 DUs; Scale 20 DUs, 3/1 singles)
Rest 1 minute between rounds
Time cap: 40 minutes
WOD
Metcon
10 RFT
200m row (RX+: 250m row)
35 Double-unders (RX+: 50 DUs; Scale 20 DUs, 3/1 singles)
Rest 1 minute between rounds
Time cap: 40 minutes
WOD
Strength
10 min EMOM
3 Deadlifts @ 75-80% 1RM
Must start each rep from a dead stop.
Metcon
3 RFT
50 Double-unders (25 Double-unders, 2/1 singles)
25 Box-jump overs @ 24/20
10 Burpees
WOD
“Isabelle”
30 Snatches @ 135/95
6 minute time cap
Conditioning
Partner Row
12 Rounds
150m row sprint
Score is total time
Need a quick workout on your lunch break or just looking for for something to get the body moving? Starting May 31st we are excited to offer QuickFit Longevity - Tuesday's and Wednesday's from 12:00-12:30pm!
QuickFit Longevity is focused towards individuals who want to maintain a healthy lifestyle and improve the quality of their life through functional fitness. To do this, we combine weight training, gymnastic movements, and cardiovascular conditioning. All levels of fitness from the de-conditioned individual to the seasoned athlete are welcome!
This is included in our $39/month QuickFit Membership... Contact us today to try your first 3 Classes FREE!
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.