Month: November 2021

Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 25 Minutes Push Press 4×3 DB Bent Over Rows 4×10 Backwards Sled Pull 4×100 m . CWOD 16 Minutes 4 Rounds New Round every 4 Minutes 300 m Row 15 STO L4-(135/95) 5 Bar MU’s or Pull Ups L4-(15) L3-(12) L2/1-(10) View Public Whiteboard

Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 10 Minute Cap 25 Air Squats 25 Push Ups -Then- 5 Rounds 10 Deadlifts 10 Hang Cleans -Then- 25 Push Ups 25 Air Squats L4-(95/65) L3-(85/55) L2-(75/45) L1-(65/35) SWOD: 15 minutes. Front Squat. 1×8@60% 1×6@65% 1×4@70% 1×2@75% . CWOD: 5 rounds: 15 minute Cap. . …

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Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 15 Minutes Clean and Jerk 4×2 Build . CWOD: 30 Minute Cap 50 Air Squats 50 Push Ups 25 Back Squats 50 STO 50 Back or Front Rack Lunges 50 Ball Slams or 15 D Ball Overs 25 Back Squats 1000 m Row or Ski …

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Wednesday

Omega CrossFit – CrossFit Warm up: 10 Minutes . Warm up 20 Minutes Front Squats 4×7@ 35-50% . CWOD: 17 Minutes Partner workout 10 Rounds Alt Rounds 5 Deadlifts 5 Burpee Box Jumps Then. 20 Rope Climbs ME Bike L4-(225/155). L3-(185/135). L2-(155/115). L1-(135/95). L-(115/75). (95/65). One person working at a time View Public Whiteboard

Tuesday

Omega CrossFit – CrossFit Mobility 5 Minutes . Warm Up 10 Minutes . CWOD: 10 Minute Cap 2 Rounds 25 V Ups 200 m Run 25 Wall Ball Sit Ups 200 m Run . SWOD: Hang Snatch. 13 Minutes to Build to a Heavy Single . CWOD: 15 Minute Cap. 2 Rounds 15 Power Snatch. …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . EMOM: 9 Minutes Min 1: 7 Back Squats @55-65% Min 2: DB Push Press (2 DB’s) Min 3: Box Jumps L4-(18) L3-(15) L2/1-(12) . CWOD Partner workout: 30 Minute Cap . 50/40 Cal Bike 50 Thrusters . 2 Minute Rest . 50/40 Cal Row 50 Wall …

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Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 5 Minute Cap 50 Ring Rows 50 Thrusters (45/35) . 10 Minutes Mobility or 4×1 Min Plank and 4×20 Sling Band . CWOD: 21 Minutes 5 Minute AMRAP 10 Front Rack Lunges 10 HRPU’s . 3 Minute Rest . 5 Minute AMRAP 5 Devil Press …

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Thursday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 25 Minutes. Front Squats. 3×5@55,60,65% . Clean 5@70% 4@75%. 3@80%. 2@85%. 1@90% . CWOD Partner Workout 20 Minutes 200 Cal Bike 150 STO Any Order (one person working at a time) In the remaining time individual max squat clean L4-(115/75) L3-(95/65) L2-(75/55) L1-(65/45) View Public …

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Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 42 Minutes 10 minute AMRAP. 200 m run. 10 Wall Balls. 10 AB mat Sit Ups . Rest 5 minutes. . 10 minute Cap. 21-15-9-6-3. Deadlifts. L4-(225/155) 40 DU’s after every set Ends with DU’s . Rest 5 minutes. . 12 Minute Cap 10-1. T2B. …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . 12 Minutes 4 Rounds 10 Around the Worlds 10 Step up curl to a press 20 Mountain Climbers . SWOD 23 Minutes Full Snatch 4×3@50-80% Superset with 100-150 HS Walk Or 300 Ft Bear Crawl – 5-10 Wall Walks . CWOD 12 Minutes 100 m Row …

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