Year: 2021

Thursday

Omega CrossFit – CrossFit Warm Up: 10 Minutes . SWODS 20 Minutes 4 Sets of Each 4×15 DB Bent Over Rows 4×10 Curls 4×25 Ring Rows 4×30 Mountain Climbers . CWOD: 25 Minute Cap 400 m Run 25 Burpees 25 Box Jumps . 3 Minute Rest . 5 Rounds 300 m Row 10 Deadlifts L4-(185/135) …

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Wednesday

Omega CrossFit – CrossFit Mobility 5 Minutes (solo) Foam roll lower back, quads, hamstrings) . 10 Minutes (Lead by Coach) 2 Times Each 1 Minute Each Lower Back Twist,Cobra Pose,Straddle, Child’s Pose . Warm Up 10 Minutes . Partner Workout 30 Minute Cap 2 Rounds T2B Power Snatch L4-(80) L3-(70) L2-(60) L1-(50) T2B split evenly. …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Warm for Squats 5-10 Minutes . EMOM 15 Minutes . 6 minutes. Even: 10 Back Squats L4-(185/135). Odd: 15 Ball Slams . 3 minute rest. . 6 minutes. Even: 1 or 2 Back Squats @80,85 90%. Odd: Wall Balls L4-(20),L3-(18),L2-(15),L1-(12) . 5-7 Minutes Rest . CWOD …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 45 Minute Cap 5 Rounds 6 Power Cleans 6 Burpee over Bar . – THEN. 50/35 CAL Row . 5 Rounds 7 STO 5 Burpee Box Jumps – THEN. 50/35 CAL BIKE . 5 Rounds 200 m RUN 15/10 CAL SKI 10 Pull Ups . …

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Thursday

Omega CrossFit – CrossFit Mobility 7 Minute . Warm Up 10 Minutes. . CWOD: Running Clock 31 Minutes. If you finish early you rest. Partner Workout Split Evenly. . Minute 0-10. 3 Rounds. 40 Alt DB Hang Snatch 200 m Sled Pull L5-(70/50) L4-(60/40) L3-(50/30) L2-(40/20) . Minute 10-20 Cals on Ski L4-(160) L3-(140) L2-(120) …

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Wednesday

Omega CrossFit – CrossFit . Warm Up: 10 Minutes. + 5 Rounds. 15/10 Push Ups 20 Bench Side to Side . EMOM: 10 Minutes. Even: ME Wall Balls Odd: Rest Score is total wall balls . CWOD: 28 Minutes 4/3/2 Minute Rounds 10 Box Jump Overs 15/10 Cal Bike . 2 Minute Rest . 5 …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . NFT 15 Minutes 2-3 Sets of 10 (5 on each side) Turkish Get Ups . 3 sets of 20 Russian Twists . 4×10 DB Lateral Raises . SWOD 15 Minutes Push Press or Push Jerk And Power Snatch 3×3 of each @ 50-90% . CWOD 12 …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 43 Minute Cap 50 Cal Ski 50 Burpee Box Jumps 50 Power Cleans 50 Cal Row 50 Back Squats 200 DU’s L4-(185/135) L3-(155/115) L2-(135/95) L1-(115/75) L- (95/65) Any Order Break Up However View Public Whiteboard

Thursday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 12 Minute Cap 6 Rounds (3 Rounds each) Partner 1: Hold a Plank Partner 2: 10 Renegade Rows + 10 Sumo Deadlift High Pulls L4-(95/65) . Partners will switch back and forth until they have both completed three rounds each of renegade rows and SDHP …

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Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . 20 Minutes Mobility And 5 Rounds 300 m Row 20 Sit Ups . CWOD 25 Minute Cap Half Kelly with a Twist 😈 5 Rounds 200 m Run 15 Box Jumps 15 Wall Ball 5 Devil Press View Public Whiteboard