WOD

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 20 Minutes 4 sets 3 and 6 front squat /back squat 55,60,65,70% of front squat . 6 Minute EMOM: Even: 15/12 Cal Bike Odd: 10 Front Rack Lunges L4-(135/95) . CWOD: 17 Minute Cap 4 Rounds. 15 Pull Ups 12 Hang Cleans 10 Box Jumps…

Omega CrossFit – CrossFit Warm Up 10 Minutes . 10 Minutes Deadlift Warm Up . CWOD 33 Minutes 6 Minute Cap 15/10 Bike Cals 15-10-5 Burpees . 3 Minute Rest . 6 Minute Cap 100m Sled Pull 15-10-5 Deadlift . 3 Minute Rest . 6 Minute Cap 15-10-5 Burpees over Bar Deadlift . 3 Minute…

Omega CrossFit – CrossFit Mobility 7 Minute . Warm Up 10 Minutes . 5 Minute Cap 100 AB Mat Sit Ups . 15 Minute Cap 10-1 Strict Pull Ups DB Bent Over Rows DB Curls . CWOD 15 Minute Cap 3 Rounds 300 m Row 10 Hang Power Snatch L4-(115/75) L3-(95/65), L2-(75/55),L1-(65/45) . 3 Minutes…

Omega CrossFit – CrossFit Warm Up: 10 Minutes . SWOD 30-35 Minutes Split Jerk. 3×3@50,55,60%. Squat Cleans 3×3@50,55,60%. . 3×10 DB Bulgarian Split Squat . 3×10 DB Single Leg DB DL (10 on each leg) . CWOD: 10 Minute AMRAP. 200 m Run 5 Clusters L4-(135/95). L3-(115/75). L2-(95/65). L1-(75/45). View Public Whiteboard

Omega CrossFit – CrossFit Warm Up 10 Minutes . Cardio Tuesday 12 Minutes each workout 3 Minutes rest between each Partner Workout . 100/70 Cal Bike 3 Rounds 40 Alt DB Hang Snatch 100 Ft Bear Crawl In the remaining time Max Bike Cals . 100/70 Cal Ski 100 DU’s Rope Climbs L4-(20),L3-(16),L2-(12),L1-(10) 100 DU’s…

Omega CrossFit – CrossFit Warm Up: 10 Minutes. . CWOD 8 Minute Cap 30-20-10 Plate ground to overhead L4-(45/25) HRPU’s Air Squats . SWOD: 20 Minutes. Front Squats. 4×5@50,55,60,65%. 4 sets 3 Wall walks after each set . CWOD: 13 Minute Cap. 35 Wall Balls -Then- 3 Rounds. 11 Clean and Jerk 11 Burpee Box…

Omega CrossFit – CrossFit Warm up 10 Minutes . CWOD: 10 Minute Cap. 3 Rounds Double DB Step Up to a Press 25 Ft HSW or 50 Ft Bear Crawl . SWOD: 15 minutes. Thruster Build to a heavy double off the rack . CWOD 12 Minute Cap 5 Rounds 10 Thrusters 10 HSPU’s L4-(95/65)…

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 10 Minute Cap 2 Rounds 15 Devil Press 75 DU’s . SWOD: 13 Minutes OHS Build to heavy double . CWOD: 20 minute Cap. Buy in: Teams of 3 150 Cal Ski Then. (Solo) 4 rounds. 7 Power Snatch 15 Box Jumps Then. 20 OHS…

Omega CrossFit – CrossFit Warm Up 10 Minutes . 8 Minutes NFT 4×5 Strict Press 4×20 Full Bridges . 5 Minute AMRAP 7 Deadlift L4-(225/155) 7 HSPU’s . 13 Minutes Back Squats 4×4@55,60,65,70% . 5 Minute AMRAP 10/7 Bike Cals 10 Box Jump Overs . 10 Minutes NFT 4×30 Seconds each side Superman/Hollow Hold 10…

Omega CrossFit – CrossFit Warm Up 10 Minutes. . Mobility or Skill Work 10 Minutes . CWOD: 30 Minute Cap 50 Cal Row 40 DB Hang Clean and Jerk (20 each arm) L4-(50/35) 300 m Run 20 Bench Press L4-(135/85) 100 Walking Lunges 20 Bench Press 300 m Run 40 DB Hang Clean and Jerk…