3.21.16

Join us Friday @ 6pm to celebrate the end of this year's CrossFit Games Open!! 

WOD

Metcon

Front Squat Medley

Max Reps Front Squat @ 185/125 (Scale: 155/105)

Rest 5 minutes

Max Reps Front Squats @ 135/95 (Scale: 115/80)

Rest 5 minutes

Max Reps Front Squats @ 95/65 (Scale: 65/45)

Strength

Floor Press 5x10

3.18.16

Workout 16.4 Variations

Rx’d(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 handstand push-ups

Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. targetWomen deadlift 155 lb. and throw 14-lb. ball to 9-ft. target

Scaled(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 hand release push-ups

Men deadlift 135 lb. and throw 20-lb. ball to 9-ft. targetWomen deadlift 95 lb. and throw 10-lb. ball to 9-ft. target

Masters(Masters Men 55-59, Masters Men 60+, Masters Women 55-59, Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 185 lb., throw 20-lb. ball to 9-ft. target and push press 95 lb.Women deadlift 125 lb., throw 10-lb. ball to 9-ft. target and push press 65 lb.

Scaled Masters(Scaled Masters Men 55-59, Scaled Masters Men 60+, Scaled Masters Women 55-59, Scaled Masters Women 60+)
Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts
55 wall-ball shots
55-calorie row
55 push presses

Men deadlift 135 lb. and throw 14-lb. ball to 9-ft. target and push press 65 lb.Women deadlift 95 lb. and throw 10-lb. ball to 9-ft. target and push press 45 lb.

Open Workout 16.4 LIVE Watch Party

We will be streaming each CrossFit Games Open Announcement LIVE each Thursday at 8pm!

Join us just to watch or take on the workout immediately following the announcement!

Feel free to bring any drinks and snacks of your choice as we watch.

We will also be offering opportunities to perform the Open Workouts each Friday and by appointment throughout the weekend. 

Not currently a member of a CrossFit Affiliate, but still want to participate in the 2016 Reebok CrossFit Games Open?! 

Drop-In each Thursday Night or Friday throughout The Open... $40 for all 5 Open Workouts! 

Interested athletes must have previously completed a basic training program at a registered CrossFit Affiliate.

Email info@ovcrossfit.com or Text (740) 296-9656 to purchase this offer!

Friday Night Lights @ OVC

Join us on Friday March 25th @ 6pm as we celebrate the end of The Open and take on Open Workout 16.5!

We will tackle the final workout together as a community and then celebrate after with drinks at Garfield's!

Whether you CrossFit at OVC or elsewhere, we invite all crossfitters to join us and celebrate the accomplishments we all have had this year in The Open and the lessons we have learned to better our fitness in the future!

3.11.16

 Rx’d(Rx’d Men, Masters Men 40-44, Masters Men 45-49, Masters Men 50-54, Rx’d Women, Masters Women 40-44, Masters Women 45-49, Masters Women 50-54, Teen Boys 16-17, Teen Girls 16-17)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups

Men use 75 lb.Women use 55 lb.

Scaled(Scaled Men, Scaled Masters Men 40-44, Scaled Masters Men 45-49, Scaled Masters Men 50-54, Scaled Women, Scaled Masters Women 40-44, Scaled Masters Women 45-49, Scaled Masters Women 50-54)

Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
5 jumping chest-to-bar pull-ups

Men use 45 lb.Women use 35 lb.