7.25.16

Congratulations to the 2016 Fittest on Earth! 

WOD

Strength

Pendlay Rows 5x10

Metcon

4 RFT

25 Medball Cleans

500m row

Picnic / Track WOD Saturday!

Hey Everyone -  Don't forget our Community Track WOD is tomorrow morning at 9:00am!  This will be held at the St. Clairsville High School Track.

Also, our OVC Family Picnic starts at 3:00pm!  This will be held at JR and Emily's House:

68000 Country Club Rd. 

St Clairsville, OH

Go past first house and make first turn on right at Cumberland Drive.  Just start creating lanes for parking down the driveway.

Please remember to bring the following:

- Side Dish or Dessert to Share

- BYOB

- Chair

Look forward to seeing everyone tomorrow!

7.18.16

Great job to our members who participated in the Free Wheelchair Mission Run, Walk, Roll 5K this weekend!  

WOD

Strength

7 Rounds E90 sec

4 Front Squats @ 75% 1RM

3 sec descend/3 sec bottom pause/1 sec ascend

Metcon

6 min AMRAP

5 Deadlifts @ 225/155 (RX+ 275/185)

10 Wallballs @ 20/14

5 Ring Dips

RX+ must perform sets unbroken.  If athlete breaks up, must start set over.

7.11.16

WOD

Metcon

“JJ”

1 to 10

Squat Cleans @ 185/125

10 to 1

12” Deficit HSPU

Time cap: 25 minutes

6.30.16

WOD

Strength

Max Effort HSPU or HSPU practice

Metcon

100 Double-unders for time (2/1 scale or 300 singles)

Rest 90 secs

4 RFT

25 Slamballs @ 30

25 Double-unders

Score 100 DUs for time and total time

RX+ Rest 90 secs after metcon 100 Double-unders for time.