Year: 2021

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 6 Minute Cap 25 Push Ups 50 Air Squats 25 Push Ups 50 Walking Lunges . SWOD: 13 minutes Build 1 Power Clean 1 Hang Clean 1 Hang Squat Clean . CWOD 15 Minute Cap Partner Workout 100 Wall Balls Switch every 10 -Then- 10…

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 10 Minutes 2×4 Minute Rounds 500 m Row In remaining time ME Wall Balls 1 Minute Rest . SWOD: 13 minutes. Split Jerk 6×2@60,65,70,75,80,85% . CWOD: 12 minute Cap. 30 Thrusters -Then- 10 to 1 Box Jumps L4-(30/24) Ring Dips -Then- 30 Thrusters L4-(135/95). L3…

Omega CrossFit – CrossFit Mobility 10 Minutes Couch stretch Pigeon Shoulders (bands) . Warm Up 10 Minutes . SWOD 10 Minutes Build Hang Snatch (squat or power) . CWOD 15 Minute Cap 75 Hang Power Snatch 50 T2B 15 Rope Climb Break it up however Choose your own strategy!!! L4-(75/55) L3-(65/45) L2-(55/35) L1-(45/25) View Public…

Omega CrossFit – CrossFit . Warm Up: 15 Minutes. . SWOD: 12 Minutes. Back Squats. 3×3@65,70,75% . CWOD 20 minute cap 3 Rounds 400 m Run 10 Back Squats . 4 Minutes Rest . 3 Rounds 10 Front Rack Lunges 15/10 Cal Bike . L5-(185/135) L4-(135/95). L3-(115/75. L2-(95/65). L1-(85/55). L-(75/45). View Public Whiteboard

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: Partner Day!!! 35 Minute Cap Totally Time! 🥇Part 1 One partner working at a time alt rounds 10 rounds. 10 Burpee over Bar 10 STO . 🥈Part 2. Both partners can be working at the same time Break up however. 400 DU’s 100 Cal Ski…

Omega CrossFit – CrossFit Warm Up: 5 Minutes. . CWOD: 12 Minute NFT 4 Rounds 15 DB Or Barbell Bent over Rows 25 Cals Alt between row and ski (2 of each) . SWOD: 13 Minutes. Front Squat. 5@75%. 4@80%. 3@85%. 2@90% . CWOD: 12 Minute Cap. 15-12-9-6-3. Hang Squat Cleans. CTB or Pull Ups…

Omega CrossFit – CrossFit Warm Up 10 Minutes. . CWOD 1: 10 Minute Cap. 30-20-10. Wall Balls. DB Hang Clean & Jerk L4-(50/35) . SWOD: 13 Minutes. Full Clean and Jerk (any style jerk). 4×3@50-85%. . CWOD: 12 Minute Cap 30-20-10 Deadlifts L4-(225/155) T2B View Public Whiteboard

Omega CrossFit – CrossFit Cardio Thursday!!!!! . Warm Up 10 Minutes . CWOD 45 Minute Cap Your choice!!! 3,4 or 5 rounds 20 Cal Row 20 Bench Press 20 Sit Ups 20 Push Ups 20 Cal Bike View Public Whiteboard

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 10 Minute Cap 3 Rounds 12 Alt DB Snatch L4-(70/50) 50 Ft HS Walk Or 100 ft Bear Crawl . 3-5 Minute Rest . 10 Minute Cap 400 m Run 500 m Ski 400 m Run 500 m Ski . 3-5 Minute Rest . 10…

Omega CrossFit – CrossFit Mobility: 12 Minutes Couch Stretch. Pigeon Stretch. Scorpions . Warm Up 10 Minutes . SWOD 10 Minutes Build To a Heavy Thruster off the rack . CWOD: 12 Minute Cap. For Time: 20 Thrusters 5 Burpee Box Jump Overs. 15 Thrusters 10 Burpee Box Jump Overs. 10 Thrusters 15 Burpee Box…