WOD

Omega CrossFit – CrossFit . Warm Up: 10 Minutes. . SWOD: 35 Minutes. Back Squats. Minutes. 4×4@80%. After each round 400 m run 10 High Box Jumps 15 Double DB Push Press . CWOD: 10 Minute Cap. 3 Rounds 9 Clusters 10 Bar MU’s or 20 Pull Ups L4-(135/95) L3-(115/80) L2-(95/65) L1-(75/55 View Public Whiteboard

Omega CrossFit – CrossFit May the 4th be with you!!! . Warm Up: 10 Minutes. CWOD: 15 Minute Cap 2 Rounds 1000 m Ski 150 DU’s SWOD: 13 Minutes. OHS. 4×3 Build 1st Rep 3 Second Pause Next 2 reps regular CWOD: 15 Minute Cap. 3 Rounds 500m Row. 21 Power Snatch 50 Ft HSW…

Omega CrossFit – CrossFit Warm Up: 15 Minutes . EMOM 20 Minutes Min 1: Back Squats 5 @75% Min 2: 7-8 Devil Press L4-(50/35) Min 3 and 4: 400m Run Min 5: Rest . CWOD: 15 Minute Cap Partner Workout 100Thrusters 100 T2B 100 Burpees Break up however Any order One person working at a…

Omega CrossFit – CrossFit . Warm Up: 10 Minutes. . CWOD 10 Minute Cap 5 Rounds 10 Burpees 20 Sit Ups . SWOD: 15 Minutes. Back Squats. 8@60%. 6@65%. 4@70%. 3@80%. 10@55%. . CWOD: 20 Minute Cap. 50 Air Squats. -Then- 5 Rounds. 5 Deadlifts. 10 HSPU’s 15 Wall Balls -Then- 50 Air Squats. Beast…

Omega CrossFit – CrossFit Mobility/Foam Roll 10 Minutes . Warm Up 10 Minutes . CWOD 35 Minutes 5 Minute Stations Complete 50 Curls/10 Rope Climbs . 50 Dips/100 HRPU’s . 50 Renegade Rows/50 Strict Pull UPS or 100 Ring Rows . Accumulate 200 Cals on any machine at anytime View Public Whiteboard

Omega CrossFit – CrossFit Warm Up: 17 Minutes. Including. 3 Times of each. 20 Seconds Hollow Hold. 20 Seconds Superman Hold 10 Jump Squats 10 Jumping Lunges . SWOD 17 Minutes. Front Squat 5×2 @85% . CWOD: 20 Minute Cap. Partner Workout. 70/50 Cal Bike -Then- Thrusters- 18,15,12,9 With 20 DB Box Step Overs between…

Omega CrossFit – CrossFit Warm Up 10 Minutes . Snatch Warm Up 10 Minutes . Sprints and Squat Snatch 16 Minutes 4 Rounds A new every 4 Minutes 500 m Row/ Ski 3 Squat Snatch @65,70,75,80% . CWOD: 16 minutes. 4 Rounds. 3 minute AMRAP Pull Ups L4-(20),L3-(15),L2-(10),L1-(8) 12 Sumo Deadlift High Pulls In Remaining…

Omega CrossFit – CrossFit . Warm Up: 10 Minutes . SWOD: 22 Minutes. Clean and Jerk: 4×3@60,65,70,75% With 1 Minute Wall Sits between each set and 30 seconds ME AB Cals. (4 Ab and 4 Wall Sits). . CWOD: 25 Minute Cap. 2 Rounds. 10 Back Squats. 10 Box Jumps L4-(30/24) 3 Minute Rest. 2…

Omega CrossFit – CrossFit . Warm Up: 10 Minutes. . 7 Minutes. Warm Up for Front Squats . EMOM: 10 Minutes. Even: 5@65% 4@70% 3@75% 3@80% 2@85% Odd:Rest . 5 Minutes. Warm Up for Deadlift. . CWOD 20 Minutes. 10 Minute Cap 50 Deadlifts for time EMOM 7 burpee over bar Start with burpees. At…

Omega CrossFit – CrossFit Mobility 7 Minutes . Warm Up 10 Minutes . Skill Work 10 Minutes T2B/DU’s/Pull Ups etc. . CWOD 30 Minute Cap 400 m Run 21 T2B 21 Russian KBS 400 m Run 15 T2B 15 Russian KBS 400 m Run 9 T2B 9 Russian KBS L4-(70/53) . 5 Minute Rest .…