9.16.16

Don't forget our FREE Community WOD for Dogs tomorrow @ 9am! You can also still donate by visiting the link on our website or Facebook page. Coach Paul is up to 665 Burpees! Proceeds benefit the Belmont Co. Animal Rescue League.  

Don't forget our FREE Community WOD for Dogs tomorrow @ 9am! You can also still donate by visiting the link on our website or Facebook page. Coach Paul is up to 665 Burpees! Proceeds benefit the Belmont Co. Animal Rescue League.  

WOD

“WOD for Dogs”

3 Rounds for max reps

1 minute each of

Thrusters @ 75/55 lbs

KB Swings @ 1.5/1 pood

Jumping Air Squats (6” clearance)

Lateral Burpees

5M sprints down and back (each direction is 1 rep)

1 minute rest between rounds.

9.14.16

Coach Paul is excited about only having to do 200 burpees on Saturday @ the WOD for Dogs. You can change that by visiting our link on Facebook or our website to donate. Proceeds benefit the Belmont Co. Animal Rescue League! Let's help shelter dogs! …

Coach Paul is excited about only having to do 200 burpees on Saturday @ the WOD for Dogs. You can change that by visiting our link on Facebook or our website to donate. Proceeds benefit the Belmont Co. Animal Rescue League! Let's help shelter dogs!   

WOD

Strength

Front Squat 7x1



Metcon

6 min AMRAP

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

10 Pull-ups (RX+ C2B)

9.8.16

Don't forget to check out our WOD for Dogs link on our website or Facebook page to donate and join us for our Free Community WOD for Dogs on September 17th @ 9am! Proceeds benefit the Belmont Co. Animal Rescue League.  

Don't forget to check out our WOD for Dogs link on our website or Facebook page to donate and join us for our Free Community WOD for Dogs on September 17th @ 9am! Proceeds benefit the Belmont Co. Animal Rescue League.  

WOD

Strength

12 min EMOM

3 Back Squats @ 75-80% 1RM


21-15-9

Calorie row

42-30-18

Wallballs @ 20/14

Saturday Classes Cancelled!

image.jpg

We will be in the river most of the day tomorrow so Saturday classes for August 27th are cancelled.   

Hope to see you at Heritage Port in Wheeling for the 2nd Annual Wheeling Dragon Boat Races! 

2016 WOD For Dogs!

Join us on Saturday - September 17th, 2016 - 9:00am at OV CrossFit for "WOD For Dogs"!  

In cooperation with the the Belmont County Animal Rescue League we hope to come together for some sweat and great times to benefit local dogs in need. 

This workout will be Free Community WOD! Not a CrossFitter? That's okay! While the workout is designed with a certain symbolic nature we will have multiple scaled and modified versions available for people of all ability levels. 

To make a donation please visit our Fundraising Page! Our own Coach Paul has agreed to match each dollar donated with 1 Burpee... so let's make sure he is doing them for days!