Author: Rachelle Gowins

Omega CrossFit – CrossFit View Public Whiteboard Metcon (Time) Row and GTG12 Minute Cap – Partner Workout 400m Row 50 syncro sit ups 400m Row 40 syncro sit ups 400m Row 30 syncro sit ups 400m Row 20 syncro sit ups 400m Row 10 syncro sit ups All rows split 200m each Gymnastics 10 minutes…

Omega CrossFit – CrossFit View Public Whiteboard Weightlifting Back Squats / Lunges (4 sets of 20) 10 Back Squats then 10 Alt Back Rack Lunges Metcon (Time) Thursters / Burpees / CTBFor Time – 25 Minute Cap 30 Thrusters 20 Burpees 10 CTB / Pull Ups — 3 Minute Rest — 30 CTB / Pull…

Omega CrossFit – CrossFit View Public Whiteboard Warm-up 10 Minutes activate warm up 10 Minutes barbell warm up CWOD Partner Workout OHS TTB 10-1 then 1-10 One person working at a time – Break up however Muscle-ups (ME) CWOD Partner Workout 15 Minute Cap 4 Rounds 20 STO 20 Burpee over bar Add weight each…

Omega CrossFit – CrossFit View Public Whiteboard CWOD 2 Rounds 50 KBS 800 m run New Section Skill work CWOD 10 Rounds 10 DB Curls 10 Dips 10 Bench Press

Omega CrossFit – CrossFit View Public Whiteboard CWOD 10 minute AMRAP 1000m row 30 Wall Bals 30 Burpees SWOD 17 Minutes Build to AHAP 1 Squat Clean 1 Front Squat 1 Hang Squat Clean 1 Front Squat 1 Jerk CWOD Death by Thrusters L4 – 95/65

Omega CrossFit – CrossFit View Public Whiteboard New Section Running Clock: Minutes 10-20 – Warm Up Minutes 20-25 – Pick Partner / Set Up Minutes 25-55 5 Rounds 80 DUs 12 Burpee Bar MUs / CTB / Pull Ups / Jumping Pull Ups — then — 5 Rounds 20 Alt DB Snatch 20 Cal ski…

Omega CrossFit – CrossFit View Public Whiteboard CWOD 9 Minutes 2 Minutes ME Air Squats 1 Minute Rest 2 Minutes ME HRPUs 1 Minute Rest 2 Minutes ME Burpees SWOD Back Squats 1×10 @ 55% 1×8 @ 65% 1×6 @ 75% 1×4 @ 85% 1×2 @ 90% — THEN — 5 minutes to complete 50…

Omega CrossFit – CrossFit View Public Whiteboard SWOD NFT 10 minutes 4×10 Build DB Step Up Curl Press EMOM 5 Minutes Wall Balls and Burpees L4 – 15/12 L3 – 12/10 L2 – 10/8 L1 – 8/6 SWOD Deadlift 5×5 @ 65, 70, 75, 80, 85% CWOD 12 Minute Cap 2 Rounds 15 Power Snatch…

Omega CrossFit – CrossFit View Public Whiteboard New Section 10 minutes mobility 10 minutes skill or lift CWOD 30 minute cap: 1 mile run 1000m ski 800m run 500m ski 400m run 250 ski 50 ball slams

Omega CrossFit – CrossFit View Public Whiteboard New Section Running Clock 0-10 mins: Warm Up 10-15 mins: Set up 15-35 mins: Partner workout L4 = 3500m; L3 = 3000m; L2 = 2500m; L1 = 2000m Remaining time = ME front squats 35-38 mins: REST 38-48 mins: Build to heavy squat clean 48-51: TRANSITION! 51-58: 7…