Month: August 2021

Tuesday

Omega CrossFit – CrossFit Warm Up: 15 Minutes (Warm up for snatch and OH in this time) . CWOD: 10 Minute Cap. 5 rounds. 35 DU’s 10 T2B . CWOD: 20 minute cap 500 m Ski (Solo) 30 OHS 25/17 Cal Bike (Solo) 30 Hang Power Snatch 500 m Ski (Solo) 30 OH Walking Lunge …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Partner Rowing: 17 Minute Cap For Time: 10×300 m (5 each) Alternate One person rowing at a time Score is total time . SWOD: 15 Minutes Back Squats 4×5@55-60% Light weight work on form . CWOD: 15 Minute Cap. For Time. 2 Rounds. 20 Wall Balls …

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Friday

Omega CrossFit – CrossFit Warm Up. 10 Minutes . SWOD: 15 Minutes. Clean and Jerk. (Any Style) 5/6×2@65,70,75,80,85%. 90% if you have time and feel good. . CWOD: 30 Minutes “The 15-10-5’s”. New workout starts every 10 minutes. 1.) 15-10-5 STO Bar Facing Burpees. 2.) 15-10-5 Hang Cleans HSPU’s 3.) 15-10-5 Power Cleans Cals L4-(185/135) …

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Thursday

Omega CrossFit – CrossFit Mobility: 10 Minutes . Warm Up: 10 Minutes . Skill Work 15 Minutes Or 4×10 Bench Press Or 1 Mile Run Or Turkish Get Ups 3×10 (5 on each side) . CWOD: 15 Minute Cap 4 Rounds 200 m Run or 250 Row or Ski 65 DU’s 25 Ring Rows 4 …

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Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 7 Minute Cap 50 Push Ups 50 Air Squats 50 Sit Ups . SWOD 13 Minutes 10-8-6-4-2 Build Back Rack Lunges . CWOD Partner Workout 25 Minute Cap 100 Wall Balls 80 Cal Bike 60 Devil Press L4-(50/35) 400 m Run Together Break Up however …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 23 Minutes 0-10 Min. 5 Rounds. 7 Cal Row 7 T2B. . -Then- . 15 Power Snatch 10 Bar MU’s or 20 Pull Ups . 10-13 Rest . 13-23 Min. 15 Power Snatch 10 Bar MU’s or 20 Pull Ups -Then- 5 Rounds 7 Cal …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 20 Minutes. Strict Press. 8-6-4-2. Build. . Front Squats. 3×3 @70,75,80% . CWOD 25 Minute Cap 25 Box Jumps 50 STO 25 Box Jumps . 2 Minute Rest . 2 Rounds 25 Front Squats 15 Burpee over Bar . 2 Minute Rest . 15 Thrusters …

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Friday

Omega CrossFit – CrossFit Warm Up 15 Minutes . EMOM Friday!!! .CWOD 34 Minutes 8 Minutes Each 5 Minutes Rest Between Even: Burpees L4-(15) Odd: 10 Deadlifts . Even: Bike Cals Odd: Row Cals . Even: 10 Hang Cleans Odd: 10 STO View Public Whiteboard

Thursday

Omega CrossFit – CrossFit . 10 min mobility. . CWOD 15 Minutes 5 Rounds. 10 Barbell Bend over Row 10 DB Curls 15 Push Ups . 10 minutes skill work! . CWOD 20 minute cap. 800m Ski or Run 25 American KBS 600 m Ski or Run 10 Manmakers 400 m Ski or Run 25 …

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Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 6 Minute Cap. 25 Burpees. 50 Air Squats. 50 Sit Ups . SWOD 15 Minutes Back Squats 2×3@65,70% Front Squats 2×3@65,70% . CWOD: 10 Minute AMRAP 10 Front Squats 200 m Run 10 Back Squats 20 T2B Minute 10-20. Build To AHAP on Clean (Any …

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