12.5.18
/WOD
10 min EMOM
3 Front Squats @ 70-75% 1RM
Metcon
3 RFT
12 DB Thrusters
16 DB Box Step-overs @ 24/20”
RX: 35/25
RX+: 50/35
WOD
10 min EMOM
3 Front Squats @ 70-75% 1RM
Metcon
3 RFT
12 DB Thrusters
16 DB Box Step-overs @ 24/20”
RX: 35/25
RX+: 50/35
21 Days Until Christmas! ... That means something else is also right around the corner...
Join us Saturday - December 22nd, 2018 at either 9:00am or 10:00am as we celebrate the holidays with our "12 Days of Christmas WOD"!
This workout is Free to any current or prior CrossFit or QuickFit athlete! Holiday themed outfits are permitted and highly encouraged!
Merry Christmas from OVC!
The holidays are a challenging time to keep your fitness and well-being a priority so we are going to reward you for working out at OV CrossFit!
Starting Wednesday - December 5th, receive a raffle ticket for our "12 Days of Christmas Giveaway" each time you attend a Daily WOD Class.
Then, join us on Saturday - December 22nd for our 12 Days WOD where two lucky winners will receive a $25 Rogue Fitness Gift Card and one grand prize winner will receive a FREE Month of CrossFit Membership!
WOD
Strength
DB Bench Press 3x12
Barbell Bench Press 4x6
Metcon
Double Tabata
Banded Tricep Pressdowns
DB Bicep Curls
WOD
Metcon
18 min AMRAP
10 Overhead Squats @ 95/65 (RX+ 135/95)
15 OTB Burpees
20/17 Calorie Row
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.