5.12.16

Don't forget to join us for ROMWOD Thursday Nights!  

WOD

Strength

Split Jerk 7x1 @ 80-90% 1RM

Metcon

6 min AMRAP

4 OTB Burpees

2 Power Cleans @ 135/95 (RX+ 185/125)

5.10.16

WOD

Find 1RM deadlift in 20 minutes.

Metcon

10 Rds of “Cindy”

Time cap 15 minutes

1.20.16

WOD

Metcon

4 RFT

25 Pull-ups

25 Push-ups

25 Ab-mat sit-ups

500m row

01.04.16

WOD

Strength

In 20 minutes, find 1RM Clean & Jerk

Metcon

3 RFT

40 Double-unders (Scale 20 DUs, 3/1 singles)

20 Russian KB Swings @ 70/53 (RX+ 88/70)

10 Power Snatches @ 95/65 (RX+ 135/95)

Merry Christmas!!!

Merry Christmas from OVCrossFit. We hope you and your family have a wonderful holiday season. We will be here for you to help burn off all the holiday goodies.