Schedule

Schedule Updates

Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . 10 Minute Mobility or Skill Work . SWOD 20 Minutes 5×10 DB Straight Leg Deadlifts 4×40 Sling Band (20 Down 20 Back) 4×10-15 DB Bent over Rows . CWOD 15 minute Cap 30-20-10. CTB or Pull Up Deadlifts. Row Cals L4-(225/155) L3-(185/135) L2-((155/115) L1-(135/95) L- (115/75 …

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Wednesday

Omega CrossFit – CrossFit Warm Up: 10 Minute Cap . 5 Minute Cap. 50 Wall Balls. . SWOD: 17 Minutes Back Squats. 4×5@ 60,65,70,75%. -Then- 1 ME at 85% . CWOD: 15 Minute Cap 4 Rounds. 10 Thrusters. 15 Box Jumps. 15 HSPU’s L4/3- Increase weight by 20lb every round L2/1- Increase weight by 10lb …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Cardio Tuesday!!!! CWOD 45 Minute Cap Partner Bike Cals . Solo 2 Rounds 400 m Run 15 Burpees . Partner Row Cals . Solo 2 Rounds 400 m Run 15 Burpees . Partner Ski Cals . L4-(150) L3-(120) L2-(100) L1-(80) . -When both partners are back …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 13 Minutes. Full Clean 3×3@35,45,55%. With a 3 second pause at the knee . CWOD 2: For Time: 15 Minute Cap. 100 DU’s 21 T2B 50 DB Hang Clean and Jerk L4-(50/35) 21 T2B 50 STO 21 T2B 100 DU’s L4-(115/75) L3-(95/65) L2-(75/55) L1-(65/45) . …

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Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 10 Minute Cap Partner Workout 10 Alt 100 m Farmers Carry . SWOD: 13 Minutes Power Cleans 4×3@50-75% . CWOD 20 Minute Cap 400 m Run 21 Power Cleans 300 m Run 15 Power Cleans 200 m Run 9 Power Cleans L4-(135/95) L3-(115/75) L2-(95/65) L1-(75/55) …

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Thursday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD #1. Partner Workout 15 Minute Cap 6 Rounds Alt Movement 20/15 Cal Ski 20 Alt DB Hang Snatch 3 Rope Climbs . SWOD: 12 minutes. Snatch. 4×3@50,55,60,65% . CWOD #2: 15 min CAP Partner Workout 6 Rounds 10 Power Snatch 20 Cal Bike One person …

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Wednesday

Omega CrossFit – CrossFit . Warm Up: 15 Minutes . SWOD: 15 Minutes. Back Squats. 6@65-70% 4@70-75% 3@75-80%. 2@80-85%. . CWOD: 20 Minutes 3 Minute EMOM 15 Wall Balls . 2 Minutes Rest . 10 Minute Cap 4 Rounds. 10 Back Squats. T2B L4-(15),L3-(12), L2/1-(10) 10 Back Rack Lunges . 2 Minute Rest . 3 …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 10 Minute Cap 100 Russian KBS L4-(53/35) 100 Russian Twists Break up However . 10 Minutes Skill Work or Mobility . CWOD 23 Minute Cap 400 m Run or Ski 21 Burpees Box Jumps -Then- 100 DU’s 50 Ab Mat Sit Ups -Then- 400 M …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 15 Minutes 5 Rounds 200 m Run 5 Pull Ups 10 Push Ups 15 Air Squats . SWOD 15 Minutes Front Squats 4×4@70,70,75,80 . CWOD 15 Minutes 21-15-12-9-6-3 Hang Clean and Jerk Row Cals -Then- AMRAP Cindy 5 Pull Ups 10 Push Ups 15 Air …

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