Month: March 2021

Thursday

Omega CrossFit – CrossFit Mobility 10 Minutes . Warm Up 10 Minutes . CWOD: 15 Minute Cap 5 Rounds 10 STO L4-(135/95) 10 Ring Dips 10 Burpee over Bar . 5 Minutes Rest . 15 Minute Cap 5 Rounds 10 Bench Press 10 DB Curls 3 Rope Climbs . View Public Whiteboard

Wednesday

Omega CrossFit – CrossFit Running Clock: . Warm Up 12 Minutes . Partner 12-20 minutes. Max Cals Bike/Row . 20-32 Minutes Full Clean 4×2@50,55,60,65% . Partner 32-40 Minutes Max Cal Bike Row . 40-50 Minutes Find a Max Power Clean View Public Whiteboard

Tuesday

Omega CrossFit – CrossFit . Warm Up: 10 Minutes. . SWOD: 15 Minutes Full Snatch 5 sets of 2 @50,55,60,65,70% Light weight Focus on good pulls . CWOD: 23 Min Cap. Partner Workout. 200 DU’s. 30 Power Snatch 200 DU’s. 30 Power Snatch One person working at a time . 3 Minute Rest. . -Then- …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 18 Minutes Front Squat/Back Squat 4 sets of 3 front squat and 5 back squats @60% of back squat max . CWOD: 20 Minutes 4 Rounds A new round will begin every 5 minutes 400 m Run/Row/Ski/Bike Wall Balls L4-(25),L3-(20),L2/1-(15) 10 Box Jumps L4-(30/24) 10 …

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Thursday

Omega CrossFit – CrossFit Mobility 5 Minutes . Warm Up: 10 Minutes. . CWOD: 30 Minute Cap. Partner Workout. 100/70 Cal Row. 30 Burpees 100/70 Cal Ski 30 Burpees 100/70 Cal Bike 30 Burpees One person working at a time. View Public Whiteboard

Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 5 Minute Cap The goal is 100 Wall balls At the end of 5 minutes if you have not finished you have that many burpees to do . SWOD: 13 Minutes Back Squats. 3×5 @ 75%. . CWOD 13 Minute Cap 10-1 HSPU’s 2 Clusters …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Skill Work 10 Minutes Pull Ups/DU’s,T2B . EMOM: 10 Minutes. Even: 25 DU’s + 10 Sit Ups Odd: 200 m Run . CWOD: 10 Minute AMRAP. 15 Box Jumps 12 OHS. 8/5 Bar MU’s or 15 Pull Ups or 20 Ring Rows L4-(95/65). L3-(85/55). L2-(75/45). L1-(65/35). …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 1: 10 Minutes AMRAP 1000 m Row. 25 Burpees ME Power Cleans L4-(185/135) . 5 Minutes Rest . 10 Minute AMRAP 5 Front Squats @70% 15/10 Cal Bike . 5 Minutes Rest . 10 Minute AMRAP 25 Thrusters 25 Burpees. 25 Thrusters ME Ski L4-(95/65). …

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Thursday

Omega CrossFit – CrossFit Warm up 10 Minutes . CWOD 15 Minute Cap on each with 5 Minute Rest In any order Break up however 50 Bench L4-(185/135) 50 DB Curls 75 Push Ups 10 Rope Climbs . 2 Rounds 400 m Run 25 Sit Ups 400 m Ski 25 Sit Ups L3-(135/95) L2-(115/75) L1-(95/65) …

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Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 4 Sets 17 minutes 10 Back Squats/ 10 Lunges L4-(135/95) L3-(115/75) L2-(95/65) L1-(75/45) L- (65/35) . CWOD: 15 Minute Cap 15 Hang Power Cleans -Then- 40-30-20-10 Wall Balls 20-40-60-80 DU’s -Then- 15 Hang Power Cleans L4-(185/135) View Public Whiteboard