Month: May 2021

Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Sprint 7 Minute Cap 15-10-5 Bar Facing Burpees Back Squats@50-60% . SWOD: 12 Minutes Power or Full Clean 6 Reps between 60-75% . Sprint 7 Minute Cap 15-10-5 Devil Press High Box Jumps L4-(30/24) . SWOD 12 Minutes Power or Full Clean 6 Reps between 75-90% …

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Thursday

Omega CrossFit – CrossFit Mobility 10 Minutes . Warm Up 10 Minutes . EMOM: 12 Minutes. Min 1: 20 Lunges. Min 2: 20 Bicycle Abs Min 3: plank (1 Minute) Min 4: 30 Mountain Climbers . CWOD 20 Minute AMRAP 50 Cal Ski 50 Curls 50 Ring Rows 50 Push Ups 50 Bench L4-(135/95) Any …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 40 Minutes 10 Minute Cap 2000/1500 m Row . Rest 3-5 Minutes . 10 Minute Cap 1000/800 m Ski 200 DU’s 1000/800 m Ski . Rest 3-5 Minute . 10 Minute Cap 5 Rounds 15 Burpee over DB 20 Alt DB Hang Snatch L4-(50/35) View …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 8 Minutes 5 Rounds Cindy 5 Pull Ups 10 Push Ups 15 Air Squats . SWOD 17 Minutes Find a 1 Rep Max Front Squat If you don’t want to max 4×4@70,70,75,80% . CWOD 15 Minutes 21-15-12-9-6-3 Hang Clean and Jerk Box Jump Overs -Then- …

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Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD. 12 Minutes Cap. 3 Rounds 400 m Run 15 Burpees 5 D-Ball overs Or 10 Ball Slams . -Then- 15 Minutes To Complete. Deadlift Build to a Medium/Heavy Double 4×1 Min plank . -Then- 12 Minutes Cap. 10-1 Air Squats Bike Cals Box Jumps L4-(30/24) …

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Thursday

Omega CrossFit – CrossFit Mobility Lead by coach 10 minutes. Twice each 1 minutes each side. Couch stretch. Foam roll back Scorpion Pigeon. . Warm Up 10 Minutes . CWOD: 30 Minute Cap Partner Workout. 10 Rounds. Alternate Movements. Pull Ups L4-(20),L3-(15),L2-(10), or 20 Ring Rows 300 m Row. 20 STO L4-(95/65) . 5 Minute …

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Wednesday

Omega CrossFit – CrossFit Warm Up 15 Minutes . SWOD 17 Minutes to find a 1 Rep Max on Clean If you do not want to max 4×2@50-80% . Cwod: 15 min AMRAP. 5 Power Cleans. 5 Front Squats. After every 3 rounds 3 rope climbs. 10 Burpees 15 Wall Balls Score is number of …

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Tuesday

Omega CrossFit – CrossFit . Warm Up: 10 Minutes. . CWOD 12 Minute Cap 3 Rounds 20/15 Cal Bike 35 Sit Ups 20/15 Cal Ski . SWOD 15 Minutes Hang Power Snatch 7×2 Build to a medium heavy . CWOD: 12 Minutes 10 Rounds 8 Power Snatch. 20 DU’s. L4-(75/55) . View Public Whiteboard