1.8.25

Metcon
Partner WOD
20 min AMRAP
50 GHD Sit-ups
25 HSPU
50/40 Calorie SkiErg
25 Ring Dips
Last tested on 6/1/2024

Accessory
Tabata Row x2
Rest 2 minutes between

1.7.25

Metcon
10 min AMRAP
4 Squat Cleans @ 155/105 (+185/125)
12 Pull-ups

Immediately after AMRAP, in a 10-minute window
Find 1 RM Squat Clean
CAP programming from 12/20/2024

Accessory
Tabata Bike x2
Rest 2 minutes between

1.6.25

Skill Development
7 min EMOM
:30 Handstand hold (RX+ 30’ HSW)

Metcon
Open 24.1
21 DB snatches, arm 1
21 lateral burpees over DB
21 DB snatches, arm 2
21 lateral burpees over DB
15 DB snatches, arm 1
15 lateral burpees over DB
15 DB snatches, arm 2
15 lateral burpees over DB
9 DB snatches, arm 1
9 lateral burpees over DB
9 DB snatches, arm 2
9 lateral burpees over DB
RX: 50/35
*Time cap: 15 minutes

Accessory
10 min EMOM
O: 2 Rope Climbs
E: 20 Sit-ups

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2025 Calendar of Events

Mark your calendars for an exciting year of events at OVC.

• Bowling at St. Clair Lanes Jan. 19 from 2 pm - 4 pm

• Bring a Friend Week, Feb. 24 - Mar. 1

• CrossFit Open, Feb. 27 - Mar. 17

• Friday night lights events: 2/28, 3/7, 3/14

• "Murph" Memorial Day WOD, May 26

• Bring a Friend Week, Jun. 2 - Jun 7 

• Girl Week, Jun. 16 - 21

• Swim WOD, mid-July

• Pool Party, Jul 26*

• Bring a Friend Week, Sep. 18 - Sep. 23

• Compete for a Cure charity WOD - mid/late Oct.

• Member Appreciation Week - mid-Nov

• Friendsgiving - End of member appreciation week

• Bring a Friend Week, Dec. 1 - Dec. 6

• Holiday party - Dec. 7

• Seasonal workouts: 

• Labor Day (9/1)

• Thanksgiving (11/27)

• Christmas (12/24)

• New Years Eve (12/31)