Month: July 2018

Tuesday – July 31, 2018

Omega CrossFit – CrossFit View Public Whiteboard CWOD 10 minute cap 50-40-30-20-10 DU 10 HSPU — OR — 150-120-90-60-30 Singles 15 HRPU SWOD BUILD 3×3 strict press 3×3 push press 3×3 push jerk 3×3 split jerk CWOD 15 minute cap 5 rounds 20 KBS 20 ab mat sit ups L4 (70/53)

Friday – July 27, 2018

Omega CrossFit – CrossFit View Public Whiteboard CWOD 10-1 Wall Balls Burpees * Every 3 minutes 200m run * start and end with a run SWOD 12 minutes to establish double heavy thruster CWOD Thurster Ladder 10 reps at each weight L4 – 95/65 115/75 135/95 155/115 185/135 ETC…

Monday – July 23, 2018

Omega CrossFit – CrossFit View Public Whiteboard SWOD Clean and Jerk 5/6 @ 65, 70, 75, 80, 85% 90% if you have time and feel good CWOD 21-15-9 New workout starts every 10 minutes 1) Assault Bike Calories and Burpees 2) Power Cleans and Pull ups 3) Back Squats and Box Jumps

Tuesday July 17, 2018

Omega CrossFit – CrossFit View Public Whiteboard CWOD Partner Workout: 40-30-20-10 T2B Burpees One person working at a time Gymnastics 10 Minute Foam Roll 10 Minute Skill Work CWOD 21-15-9 Hang Power Snatch 5-5-5 MUs – or – 10-10-10 CTB – or – 15-15-15 Pull ups