WOD

Omega CrossFit – CrossFit Mobility 5 Minutes . Warm Up 10 Minutes . CWOD: 35 Minute Cap. 800m Run or Ski 50 Push Ups 50 KBS L4-(53/35) 400 Run or Ski 25 Curls 25 Strict Pull Ups or 50 Ring Rows 400m Run or Ski 50 STO L4-(115/75) 50 V Ups 800m Run or Ski…

Omega CrossFit – CrossFit Warm Up. 10 Minutes. . CWOD: 20 Minute Cap. 800 m Run (solo). -Then- Teams of 3 150 Cal Ski 100 Power Snatch L4-(95/65) . SWOD 13 Minutes Build to a heavy Power Snatch . CWOD: 10 Minute AMRAP 50 Cal Row 100 DU’s 25 OHS L4-(95/65) View Public Whiteboard

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 15 Minutes Dealers Choice Back Squats or Power Cleans 5×2@80,80,85,85,90% . CWOD: 30 Minutes 8 Minutes each EMOM w/3 minutes Rest. . EMOM 1: Even: 15/12 Cal Bike. Odd: 5 D Ball Overs or 10 Ball Slams . EMOM 2: Even: 55 DU’s Odd: Wall…

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 10 Minute Cap 5 Rounds 10 Thrusters L4-(95/65) 15/10 HRPU’s . SWOD: 15 Minutes Front Squats. 1st Rep 5 Second Pause. 2nd Rep Regular Tempo 7×2 Build. . CWOD: 15 Minute Cap 4 rounds: 5,4,3,2 Squat Cleans @70% of 1RM* 7/5 Ring MU’s or 15…

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 15 Minutes 4 Rounds 50 m Backwards Sled Pull 15 Box Jump Overs . SWOD 15 Minutes Back Rack Lunges 10,8,6,4,2 Build Or 4×10 . CWOD 15 Minutes 10-1 Deadlifts Bench Press L4-(225/155) View Public Whiteboard

Omega CrossFit – CrossFit . Warm Up. 10 Minutes. . CWOD:Teams of 2. 40 Minute Cap. Partner Workout: Once the clock starts you and your partner are in charge of your own rest. 3 Minute Rest between Stations. You can not move on the next station until the one you are on is complete. Both…

Omega CrossFit – CrossFit Warm Up: 10 Minutes . CWOD: 12 Minute Cap 3 Rounds 33 Wall Balls 33 Sit Ups . SWOD: 15 Minutes Light Front Squats 4×5@45,50,55,60% Superset with 4×20 Sling Band . CWOD: 7 Minute 30 Power Cleans 30 Burpee over Bar L4-(135/95) L3-(115/75) L2-(95/65) L2-(75/55) View Public Whiteboard

Omega CrossFit – CrossFit Warm Up 10 Minutes . Mobility or Skill Work 10 Minutes . CWOD 26 Minutes 5 Minutes 400 m Run 3 Legless Rope Climbs Max Hang Power Snatch . 2 Minute Rest . 5 Minutes 400 m Ski 5 Rope Climbs Max DU’s . 2 Minute Rest . 5 Minutes 400…

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 20 Minutes. Back Squats. 6×2@80,80,80,85,85,85% Superset with 5 sets of 10 DB Lateral Front Raises . CWOD: 5 Minute AMRAP 5 Front Squats. 5 STO. 5 Thrusters. L4-(135/95). L3-(115/75). L2-(95/65). L1-(75/45). . CWOD 15 Minute AMRAP. 10 Bar MU’s or 15 CTB or 20 Pull…

Omega CrossFit – CrossFit Warm Up: 10 Minutes . CWOD 10 Minute Cap 3 Rounds 5 Wall Walks 12 Sumo Deadlift High Pulls L4-(95/65) 20 Jumping Lunges SWOD: 15 Minutes Split Jerk 5×2@50-80% . CWOD: 15 minute Cap 20 Pistols or 40 Air Squats 25 HSPU’s 15 Deadlifts 20 Pistols or 40 Air Squats 25…