Schedule

Schedule Updates

Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Sprints 15 Minutes 5 Rounds New round every 3 minutes 7 Power Cleans 15/10 Cal Bike . SWOD 15 Minutes Front Squats 4×10 @40-50% . CWOD: 15 minute Cap 25 Burpee over Bar 35 Wall Balls. 15 Hang Squat Cleans 35 Wall Balls 15 Hang Squat …

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Friday

Omega CrossFit – CrossFit Warm Up: 10 Minutes . CWOD 8 Minute AMRAP 20 Jumping Lunges 15 Plate G2OH 100 Ft Bear Crawl . SWOD: 20 Minutes Pick 2 Lifts 3×3@75,80,85% . CWOD: 12 Minutes AMRAP 10 DB Hang C&J 12 DB Box Step Overs 14 Hang Cleans Every 3 minutes 8 Burpee Box Jumps …

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Thursday

Omega CrossFit – CrossFit Warm Up: 10 Minutes . NFT. 12 Minutes. 5 Rounds 10 DB to a Curl to a Press. 20 Straight Leg Deadlifts 1 Minute Plank . CWOD: For Time. 2 Rounds 25 Minute Cap. 2 Rounds. 15 Sumo Deadlift High Pulls L4-(95/65). 50 DU’s -Then- 2 Rounds 200 m Row or …

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Wednesday

Omega CrossFit – CrossFit Warm Up: 10 Minutes . CWOD 12 Minute Cap 5 Rounds 200 m Run Push Ups Sit Ups L4-(20) L3-(15) L2/1-(10) . CWOD Partner Workout 20 Minute Cap 20 Burpees 40 T2B 20 Burpees 40 Front Rack Lunges 40 T2B 20 Burpees 40 Front Rack Lunges 20 Burpees L4-(135/95) L3-(115/75) L2-(95/65) …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 15 Minutes Snatch (any style) 7×2@60-95% . CWOD: 25 Minutes 2 Times of Each. 4 Minute AMRAP. 7 Power Snatch 10/7 Cal Bike . 3 Minute Rest. . 4 Minute AMRAP. 7 Clean and Jerk 10/7 Cal Ski . 3 Minute Rest -Repeat- L4-(135/95) L3-(115/75) …

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Monday

Omega CrossFit – CrossFit Warm Up. 10 Minutes . Sprint 8 Minute Cap 2 Rounds 50 Air Squats 25 Box Jumps . SWOD: 13 Minutes. Thruster off the rack Build . CWOD: 20 Minute Cap. 3 Rounds. 15 Thrusters 20 CTB or Pull Ups 30 Wall Balls 400 m Run View Public Whiteboard

Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 12 Minutes Push Press 10,8,6,4,2 . CWOD 10 Minutes 4 Rounds 15 Russian KBS L4-(70/50) 15 STO . CWOD Deadlifts 12 Minutes 4×3 . CWOD 12 Minutes 10-1 Deadlifts HSPU’s L4-(225/155) View Public Whiteboard

Thursday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 3 Rounds 20 Pull Ups 20 GHD . Rest . 3 Rounds 10 DB Burpee Box Step Over 20 Push Up . Rest . 3 Rounds 20 V Ups 200 m Sled Pull View Public Whiteboard

Wednesday

Omega CrossFit – CrossFit Warm Up . EMOM Day . 10 minutes Even: 15 box jumps Odd: . 5 minute rest . 10 minute Clusters Burpees L4-(5),L3-(4),L2/1-(3) L4-(115/75) L3-(95/65) L2-(75/45) L1-(65/35) Clusters and Burpee numbers can be mixed and matched . 5 minutes rest . 10 minutes Even: 15/10 Cal Bike Odd: 10 Back Squats …

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Tuesday

Omega CrossFit – CrossFit Mobility 7 Minutes . Warm Up 10 Minutes . SWOD: 12 Minutes Hang Snatch 4×3 build CWOD: 27 Minute Cap Partners workout: 3 Rounds 400m Run (together) 50 Hang Snatch. 50 Cal Row 100 DU’s L4-(75/55) L3-(65/45) L2-(55/35) L1-(45/25) Partners must run together but break up everything else One person working …

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