4.27.17
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WOD
Strength
Weighted Pull-ups or Ring Rows
*If using weight, 5x6-8. If no weight, 5x10-12
Metcon
12 min AMRAP
10 Burpees
15 Box Jumps @ 24/20
20 Ab-mat Sit-ups
Featured
1.12.17
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WOD
Metcon
5 Rds E4M
25/20 Calorie Row
12 Box Jumps @ 24/20 (RX+ 30/24)
5 Deadlifts @ 255/175 (RX+ 315/225)
1.5.17
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WOD
Strength
Front Squat
3x10 @ 60-65% 1RM
3x3 @ 80-85% 1RM
Metcon
2 RFT
25 1-arm (right) Russian KB Swings @ 53/35
10 1-arm (right) KB S2O @ 53/35
25 1-arm (left) Russian KB Swings @ 53/35
10 1-arm (left) KB S2O @ 53/35
Our Thoughts On A New Year
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Happy New Year From OV CrossFit!
To fully reflect on all of the amazing things that we saw accomplished at OV CrossFit this past year would be a lengthy project. We therefore look towards the new year with the words which we have strived to engrain within our culture over the past twelve months: Be Better Than Yesterday.
We are grateful for each and every one of you who have stepped through our doors and trusted us with your fitness. You give us the ability to do what we love each day by helping others achieve their goals and watching them accomplish things they never dreamed they were capable of.
Most of all, we are thankful for the community you have built. Together, we celebrate our successes and we grow from our failures. We are there for each other when we need a workout partner or when we need a best friend to talk to.
There are so many exciting things that we can't wait to share with you in 2017, but we know that you will create the true story of this new year and we can't wait to see where you take us.
Happy New Year!
11.11.16
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"There is a certain enthusiasm in liberty, that makes human nature rise above itself, in acts of bravery and heroism." - Alexander Hamilton
Happy Veterans Day!
WOD
Strength
Deadlift 7x1
Metcon
10 to 1
Pull-ups (RX+ C2B)
1 to 10
Burpee Box Jumps @ 24/20
