Weightlifting
Skill Development
5 min EMOM
5 Sots Presses
5 min EMOM
3 Drop Snatches
Strength
5 Rounds E2M
5 Snatch Grip Push Press
6 Rounds E3M
2 Floating Snatches
CrossFit
Metcon
“12 Days of Christmas”
1 Man Maker @ 35/25
2 HSPU
3 Box Jumps @ 24/20
4 Clean & Jerks @ 135/95
5 HRPU
6 Ab-mat Sit-ups
7 KB Swings @ 53/35
8 Double-unders (3/1 scale)
9 T2B
10 Thrusters @ 95/65
11 Pull-ups
12 Burpees
With the holiday season coming up, we have a modified schedule around Christmas and New Year’s.
Our “12 Days of Christmas” WOD is a free family and friends workout. With the holidays falling Sunday and Monday this year, we will host a 9 am class on Saturday, 12/23. We are excited to have you join us for this traditional holiday metcon.
Weightlifting
Skill Development
5 min EMOM
4 Slow Motion Cleans
5 min EMOM
3 Tall Cleans
Strength
5 Rounds E2M
3 Bottoms-up Front Squats
4 Rounds E2M
1 - 1 1/4 Squat Cleans
4 Rounds E2M
1 Squat Clean
Build to heavy single
CrossFit
Metcon
“12 Days of Christmas”
1 Man Maker @ 35/25
2 HSPU
3 Box Jumps @ 24/20
4 Clean & Jerks @ 135/95
5 HRPU
6 Ab-mat Sit-ups
7 KB Swings @ 53/35
8 Double-unders (3/1 scale)
9 T2B
10 Thrusters @ 95/65
11 Pull-ups
12 Burpees
With the holiday season coming up, we have a modified schedule around Christmas and New Year’s.
Our “12 Days of Christmas” WOD is a free family and friends workout. We are excited to have you join us for this traditional holiday metcon.
“12 Days of Christmas”
1 Man Maker @ 35/25
2 HSPU
3 Box Jumps @ 24/20
4 Clean & Jerks @ 135/95
5 HRPU
6 Ab-mat Sit-ups
7 KB Swings @ 53/35
8 Double-unders (3/1 scale)
9 T2B
10 Thrusters @ 95/65
11 Pull-ups
12 Burpees
At OV CrossFit we realize everyone has a unique starting place - you may be a "new mover" or a seasoned athlete. Our upfront assessment helps guide people to the best program for their goals and abilities.
