Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 45 minutes Any order . 10-1 Curls With 1 Rope Climb after each set . 50 Bench Press 1600 Row/Ski/Run Any order You must accumulate 1600 m in any combo L5-(225/135) L4-(185/115) L3-(135/85) L2-(95/65) L1-(75/45) If you don’t want to bench you can sub it …
Omega CrossFit – CrossFit Mobility 5- 7 Minutes Warm Up: 10 Minutes. . CWOD: 37 Minutes . 9 Minutes Teams of 3 ME Bike Cals (Switch Whenever) . 3 Minutes Rest . -Then- (Solo) 5 Minute AMRAP 10 Alt Hang DB Snatch 10 DB Step Overs (1 DB) . 3 Minutes Rest . 9 Minutes …
Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 20 Minutes Push Press 4×3 Super Set with 12-15 Elbows to hands plank . CWOD 21 Minute Cap Sprints!!! . 50 DU’s 20 STO L5-(155/115) 250 m Row . 3 Minute Rest . 50 DU’s 15 STO L5-(185/135) 250 m Row . 3 Minute Rest …
Omega CrossFit – CrossFit Warm Up 5 Minutes . Partner Workout 13 Minute Cap 5 Rounds 20/15 Cal Ski 20 T2B One person working at a time . SWOD 12 Minutes Front Squats 3×10@ 50,45,50% . CWOD 23 Minute Cap 600 m Run 21 Hang Squat Cleans L4-(135/95) 21 Burpee Box Jumps 400 m Run …
Omega CrossFit – CrossFit Warm Up 10 Minutes . 12 Minutes OHS 3×3 Build . 12 Minute Cap 5 Rounds 5/3 Ring MU’s or 10 Ring Dips + 10 Ring Rows 10 HSPU’s or 20 Push Ups . 10 Minute Cap 10-1 Power Snatch 20 DU’s after each round. End with DU’s L4-(115/75) L3-(95/65) L2-(75/55) …
Omega CrossFit – CrossFit Foam Roll 5 Minutes . Warm Up 10 Minutes . Skill/Strength 12 Minutes You can work on a skill Or 4×10 DB Curls 4×10 DB Lateral Raises 4×10 DB Kickbacks . CWOD: 15 Minute AMRAP Partner Workout Alternate Rounds 8 T2B 8 Burpees 8 Alt Hang DB Snatch After rounds 2,4,6,8….. …
Omega CrossFit – CrossFit Warm Up 10 Minutes . 12 Minute AMRAP 5 Power Clean L4-(185/135) 100 m Sled Pull . 12 Minutes Power Clean Build to a heavy . CWOD: Partner Workout: 12 Minute AMRAP 20 Wall Balls 20 Box Jumps 20 Cal Bike One person working at a time View Public Whiteboard
Omega CrossFit – CrossFit Warm Up 10 Minutes . Cardio Tuesday!!! . CWOD 15 Minute Cap 500 m Row 15 Burpee over Erg 500 m Row 150 DU’s 500 m Row 15 Burpee over Erg 500 m Row 150 DU’s . 7-10 Minute Rest . 15 Minute Cap 5 Rounds 50 Ft HSW 200 m …
Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 12 minutes. 4 sets. Back Squat/Front Squats 5/3 @55,60,65,70% of your back squat %. Emom: 10 minutes. Even: 5 Devil Press Odd: 200 m Run . CWOD: 12 Minutes 30-20-10. Thrusters. CTB. L4-(115/75). L3-(105/70). L2-(95/65). L1-(85/55). L-(75/45) View Public Whiteboard
Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD:. 20 Minutes Split Jerk or Push Jerk 3×3@65,75,85%. . Squat Cleans .3×3@65,75,85%. . CWOD: 25 min Running Clock. Minutes 0-10. 4 Rounds. 10 STO. 15/10 Cal Ski . .Minutes 10-15. 1000 m Row . .Minutes 15-25. 4 Rounds. 10 Hang Cleans 15 HSPU’s. L4-(155/115) L3-(135/95) L2-(115/75) …
