1.13.25

Skill Development
4 Rounds E2M
5 Glute Ham Raises

Metcon
4 RFT
8 Strict Pull-ups
16/12 Calorie Bike
24 Hollow Rocks

Accessory
Tabata SkiErg x2
Rest 2 minutes between

Bowling Party

Bowling Party
We are hosting our first community event of 2025 at @stclairlanes on Sunday, 1/19 from 2 - 4 pm.
OVC is more than just a place to workout. It's a community of people who take our talents outside of the gym. Well, that's some of us. I'm just hoping to break 100 each time.
Bring your family out for a great time. Get out of the house and have a fun time. Food will be provided.

1.11.25

Weightlifting
Skill Development
5 min EMOM
3 Tall Cleans

5 min EMOM
2 High Hang Muscle Cleans +
1 Hang Muscle Clean

Strength
4 Rounds E2M
2 - 1 1/4 Front Squats

4 Rounds E2M
1 Clean Shrug +
1 High Hang Clean

4 Rounds E3M
1 1st position Clean Deadlift +
1 Clean w/ :03 pause at top of knee +
1 Hang Clean

CrossFit
Strength
10 min EMOM
3 Push Jerk @ 60-65% 1RM

Metcon
12 min AMRAP
10 Hang Clean & Jerks @ 95/65
15 Box Jump Overs @ 24/20”
20 Sit-ups

1.10.25

Metcon
5 RFT
600/500m Row
30 Wallballs @ 20/14
30 Russian KB Swings @ 53/35

Accessory
Metcon
50 Tire Flips

1.9.25

Skill Development
7 min EMOM
30 Crossovers

Metcon
100 Singles
10 – 50’ Shuttle Runs
75 Double unders
10 – 50’ Shuttle Runs
50 Crossovers
10 – 50’ Shuttle Runs

Accessory
8 min EMOM
O: 8 Ring Pull-ups
E: 10 Ring Push-ups