WOD

Omega CrossFit – CrossFit Warm up: 10 Minutes . Warm up Front Squats 35-50% 2×21’s 7@1/4 squat depth, 7@1/2 depth, 7@full . 4×3@ 80,80,85,85% . CWOD: Partner workout: 100/70 Cal Bike Then. 10 Rounds Alt Movements 200 m Run 10 Deadlifts 10 Burpee Box Jumps Then. 20 Rope Climbs L4-(225/155). L3-(185/135). L2-(155/115). L1-(135/95). L-(115/75). (95/65).…

Omega CrossFit – CrossFit Warm Up 10 Minutes . Cwod: Tabata. With 2 minutes rest between exercises. KBS (53/35). DB Curls. Dips (Ring or Box). Push Ups. Ball Slams. Mountain Climbers. Planks. View Public Whiteboard

Omega CrossFit – CrossFit Warm Up: 10 Minutes . CWOD: Partner Workout 20 Minute Cap 20 Power Clean 40 Cal Ski 20 Power Snatch 40 T2B 20 Power Snatch 40 Cal Row 20 Power Cleans 40 T2B L4-(135/95) L3-(115/75) L2-(95/65) L1-(75/45) One person working at a time . SWOD: 13 Minutes Full Clean 6×2 build…

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: Split jerk 6×2 build from 50-100% . CWOD: 18 Minutes 5 minute AMRAP 200 m Run 20 Single Arm OH DB Lunge L4-(70/50) 3 minute rest 4 minute AMRAP 15 Box jumps 15 OHS 3 minute rest 3 Minute AMRAP 20 STO 25 DU’s L4-(95/65)…

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 13 Minutes Back Squats 6×2 build from 50-100% . CWOD: 25 min cap 70 cal row or ski 60 wall balls 50 CTB or Pull Ups 40 Burpee over Bar 30 Hang Cleans 20 Thrusters 10 pistols each leg L5-(155/115) L4-(135/95) L3-(115/75) L2-(95/65) L1-(75/45) View…

Omega CrossFit – CrossFit Warm Up. 10 Minutes . CWOD: 7 Minute Cap 5 Rounds 10 SDHP 10 Back Rack Lunges L4-(95/65) . SWOD: 5 Minutes. Light work. 3 sets of. 1×3 OHS. 1×3 Tall Snatch 1×3 Snatch Balance. (Stay very light). . 10 Minutes to build to a medium to heavy on 1 Hang…

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: Partner Workout: 🏃🏾‍♀️0-10:00. You and your partner will run 800m together In remaining time ME Synchronized Burpees. 🧎🏾‍♂️10:00-20:00 5 Rounds 20 T2B Or K2W 20 HSPU’s or 20 HRPU’s. One person working at a time. Break up however. 🚣🏾‍♀️ 20:00:30:00 1500 m Row In remaining…

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 7 Minutes 3 Rounds 10 Front Squats 10 STO 10 Hang Squat Clean and Jerk L4-(95/65) L3-(85/55) L2-(75/45) L1-(65/35) Goal is for it to be light and to move fast! . SWOD: 15 Minutes 1 Hang Clean (squat or power) 2 STO Build . CWOD:…

Omega CrossFit – CrossFit Mobility 10 Minutes Lead by coach . Warm Up 10 Minutes . CWOD 400 m Run 15 Burpees 500 m Ski 15 Burpees 15 MU’s or 30 Pull Ups 400 m Run 15 Burpees 500 m Ski 15 Burpees 15 MU’s or 30 Pull Ups View Public Whiteboard

Omega CrossFit – CrossFit Warm Up 10 Minutes . EMOM: 6 Minutes. Even: 3 Front Squats. Odd: 6 Back Squats. At 80% of your front squat. . CWOD: Partner Workout: 21 Minute Cap Cal Row 40 DB Step Overs Cal Bike. 40 Devil Press (Split Evenly). Cal Bike. 40 DB Step Overs Cal Row One…