WOD

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: Workouts can be done in any order Workouts can be broken up however athlete chooses!!! (Whatever you think is fastest) . 6 Minute Cap 1000 m Row 75 ft HSW or 100 ft Bear Crawl . 4 Minute Rest . 6 Minute Cap 30 Power…

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 17 Minutes Back Squats 3@75% 5@70% 3@80% 5@75% 3@85% . CWOD: Partner Workout 17 Minute Cap 30/20 cal assault bike. 30 Front squats L4-(155/95 30/20 cal bike. 40 Box Jump Overs 30/20 cal bike. 40 TTB. 30/20 cal bike. 30 Clean and Jerk Switch whenever…

Omega CrossFit – CrossFit Warm Up 10 Minutes . 8 Minute Cap Abs 5 Rounds 30 Mountain Climbers 20 Sit Ups 10 Ball Slams . CWOD 5 Rounds of Cindy . 3 Minutes Rest . 16-12-8-12-16 Hang DB Clean and Jerk 8 Burpee Over DB After each set . 3 Minutes Rest . 5 Rounds…

Omega CrossFit – CrossFit Caaaaaaaaardio!!!! . Warm Up: 10 Minutes. . CWOD: 10 Minutes each workout. 3 Minutes Rest between each. In any order. . 1) 3 Rounds L4-(4 Rounds). 400 m Run. 20 STO L4-(115/75). . 4 Minute Rest. . 2) 4 Rounds L4-(5 Rounds) 250 m Ski. 12 T2B . 4 Minute Rest.…

Omega CrossFit – CrossFit Warm Up 10 Minutes . EMOM: 16 Minutes Min 1: 10 Thrusters L4-(115/75) Min 2: Cal Bike 15/12 Min 3: 20 Sit Ups Min 4: Rest . CWOD: 15 Minute Cap. For Time: 30 Wall Balls 20 Burpees 10 Back Squats 55-65% 20 Wall Balls 15 Burpees. 10 Back Squats 10…

Omega CrossFit – CrossFit Mobility/Foam Roll 5 Minutes . Warm Up 10 Minutes . CWOD 10 Minute Cap 4 Rounds 200 m Run 12 HSPU or 25 ft HSW . 7 Minute Rest . 11 Minutes 3 Rounds Min 1: ME RMU or CTB Min 2: Rest Min 3: ME BMU or Pull UPS Min…

Omega CrossFit – CrossFit Warm Up: 10 Minutes . CWOD: 15 Minute Cap Team of 2: 100 DU’s (each) 1500 m a Row 100 DU’s (each) 1500 m Ski Partners can be doing DU’s at the same time. . SWOD: 5 Minutes 1 every 30 seconds for 5 minutes 1 Power Clean 1 Hang Clean…

Omega CrossFit – CrossFit Warm Up: 10 Minutes. . EMOM: 8 Minutes. Even: 5 D Ball Overs or 12 Ball Slams Odd: Rope Climb . EMOM: 8 Minutes. Even: 10 Hang Power Clean L4-(155/105) Odd: 100 m Sled Pull . EMOM: 8 Minutes. Even: 10 Back Squat @50%. Odd: 12/15/20 Cal Row. . 5 minutes…

Omega CrossFit – CrossFit Warm Up: 10 Minutes. . Team Conditioning: Teams of 4. 15 Minutes. 6 Minutes on each. 3 Minute Rest to switch. 2 people on Bike ME Cals. 2 people alternating rounds of. 10 KB Goblet Squats. 10 KB Alt Lunges (5 on each leg). 2 Scores. Total Cals and total rounds…

Omega CrossFit – CrossFit Mobility/Foam Roll 7 Minutes . 400 m Jog Before warm up Warm Up: 10 Minutes 400 m Jog After warm up SWOD: 15 minutes. Power or Squat Clean 4×3@70,75,80,85% . CWOD: 10 minutes 5 minute Cap. 50 Power Cleans Emom 5 Burpee Box Jumps At the end of the 5 minutes…