Month: April 2021

Friday

Omega CrossFit – CrossFit . Warm Up: 10 Minutes. . CWOD 10 Minute Cap 5 Rounds 10 Burpees 20 Sit Ups . SWOD: 15 Minutes. Back Squats. 8@60%. 6@65%. 4@70%. 3@80%. 10@55%. . CWOD: 20 Minute Cap. 50 Air Squats. -Then- 5 Rounds. 5 Deadlifts. 10 HSPU’s 15 Wall Balls -Then- 50 Air Squats. Beast …

Friday Read More »

Thursday

Omega CrossFit – CrossFit Mobility/Foam Roll 10 Minutes . Warm Up 10 Minutes . CWOD 35 Minutes 5 Minute Stations Complete 50 Curls/10 Rope Climbs . 50 Dips/100 HRPU’s . 50 Renegade Rows/50 Strict Pull UPS or 100 Ring Rows . Accumulate 200 Cals on any machine at anytime View Public Whiteboard

Wednesday

Omega CrossFit – CrossFit Warm Up: 17 Minutes. Including. 3 Times of each. 20 Seconds Hollow Hold. 20 Seconds Superman Hold 10 Jump Squats 10 Jumping Lunges . SWOD 17 Minutes. Front Squat 5×2 @85% . CWOD: 20 Minute Cap. Partner Workout. 70/50 Cal Bike -Then- Thrusters- 18,15,12,9 With 20 DB Box Step Overs between …

Wednesday Read More »

Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Snatch Warm Up 10 Minutes . Sprints and Squat Snatch 16 Minutes 4 Rounds A new every 4 Minutes 500 m Row/ Ski 3 Squat Snatch @65,70,75,80% . CWOD: 16 minutes. 4 Rounds. 3 minute AMRAP Pull Ups L4-(20),L3-(15),L2-(10),L1-(8) 12 Sumo Deadlift High Pulls In Remaining …

Tuesday Read More »

Monday

Omega CrossFit – CrossFit . Warm Up: 10 Minutes . SWOD: 22 Minutes. Clean and Jerk: 4×3@60,65,70,75% With 1 Minute Wall Sits between each set and 30 seconds ME AB Cals. (4 Ab and 4 Wall Sits). . CWOD: 25 Minute Cap. 2 Rounds. 10 Back Squats. 10 Box Jumps L4-(30/24) 3 Minute Rest. 2 …

Monday Read More »

Friday

Omega CrossFit – CrossFit . Warm Up: 10 Minutes. . 7 Minutes. Warm Up for Front Squats . EMOM: 10 Minutes. Even: 5@65% 4@70% 3@75% 3@80% 2@85% Odd:Rest . 5 Minutes. Warm Up for Deadlift. . CWOD 20 Minutes. 10 Minute Cap 50 Deadlifts for time EMOM 7 burpee over bar Start with burpees. At …

Friday Read More »

Thursday

Omega CrossFit – CrossFit Mobility 7 Minutes . Warm Up 10 Minutes . Skill Work 10 Minutes T2B/DU’s/Pull Ups etc. . CWOD 30 Minute Cap 400 m Run 21 T2B 21 Russian KBS 400 m Run 15 T2B 15 Russian KBS 400 m Run 9 T2B 9 Russian KBS L4-(70/53) . 5 Minute Rest . …

Thursday Read More »

Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 30 Minutes Teams of 3 Cals on the Bike L4-(210),L3-(180),L2-(150),L1-(120) In the remaining time build . Solo Back squats – 4×10@40,45,50,55% 4 Sets of Sling Band (20 down 20 back) . CWOD: 10 Minute Cap 4 Rounds 10 Thrusters. 10 Box Jumps L4-(24/20) L4-(115/75) L3-(95/65) …

Wednesday Read More »

Tuesday

Omega CrossFit – CrossFit Warm Up 12 Minutes . 10 Minute Cap 40-30-20-10 Alt Hang DB Snatch L4-(50/35) Sit Ups . Snatch Warm Up/Build to 75-80% 10-15 Minutes . EMOM: 20 minutes Min 1: 4 Power Snatch @75% Min 2: 20/15 Cal Ski L3-(17/12), L2/1-(15/10) Min 3: 50 DU’s L3-(40),L2-(30),L1-(20) Min 4: 20/15 Cal Row …

Tuesday Read More »

Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 12 Minutes 400 m Run Then 10-1 Wall Balls Burpees Then 400 m Run . SWOD 17 Minutes Full Cleans 3×3@80,85,90% Superset with 4 sets of 10 DB Step Ups on each leg . CWOD 12 Minute Cap 12-9-6 Hang Squat Cleans Bar MU’s If …

Monday Read More »