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.
Today and tomorrow are your last days to donate towards Coach Paul's burpees for WOD For Dogs! Visit our blog post or Facbook Event for the link... We hope to see everyone there on Saturday!
WOD
Metcon
50-40-30-20-10
Double-unders
5 Deadlifts @ 255/175 (RX+ 315/225)
10-20-30-40-50
Ab-mat Sit-ups
200m run between each round
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)
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
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!
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.
