WOD

Omega CrossFit – CrossFit Warm Up 15 Minutes . CWOD: 12 Minute Cap 5 Rounds 100 m Sled Pull 15/10 Cal Ski 15 STO . SWOD 15 Minutes Power Clean 4×3@60-85% . CWOD: 7 minute cap 3,3,6,6,9,9,12,12….. Hang Squat Cleans Burpee Box Jumps L5-(185/135) L4-(155/115) L3-(135/95) L2-(115/75) L1-(95/65) L-(75/45) View Public Whiteboard

Omega CrossFit – CrossFit Warm Up 10 Minutes . 3 Options 10 Minutes Skill Work Or Mobility Or Work on a Lift . CWOD: 35 Minutes 4/5 Rounds 20 Push Ups 15 Bench Press 5 Devil Press . 4/5 Rounds 15 DB Curls 10 DB Renegade Rows 3 Rope Climbs . This workout is not…

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD Partner Workout 15 Minute Cap 100/80 Cal Row 200 DU’s 100 Air Squats 50 Synchronized Sit Ups Other then sit ups one person working at a time . SWOD: 15 Minutes 4×3 Push Press @ 40-70% . 4×3 Front Squats @40-70% . CWOD Partner Workout…

Omega CrossFit – CrossFit . Warm Up: 15 Minutes. . CWOD 1: 26 Minutes. Teams of 4 on Ski. 0-8 Minute Max Cals Switch every 30 seconds . Minutes 8-18 Individual 5 Rounds 11 T2B 11 Power Snatches. L4-(95/65 . Minutes 18-26 back to teams of 4. Max Cals Ski. Switch every 30 seconds. .…

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 15 Minutes Complex 3 Hang Cleans 2 Front Squats . CWOD 31 Minute Cap 2 Rounds 30 Wall Balls 400 m Run 500 m Row 20 Back Rack Lunges 25 Deadlifts 25 Box Jump Overs L4-(185/135) L3-(135/95) L2-(115/75) L1-(95/65) L-(75/55) View Public Whiteboard

Omega CrossFit – CrossFit Warm Up: 10 Minutes. . CWOD 5 Minutes 100 Sit Ups . SWOD: 15 minutes. Front Squats 4×5@40,45,50,55% . CWOD 30 Minute Cap Each round should be as fast as possible. 3 rounds. 5 Burpee Box Jump Overs 5 Power Cleans 15/10 Cal Bike or 20/15 Cal Row 5 Power Cleans…

Omega CrossFit – CrossFit Warm Up: 10 Minutes. . CWOD 1: 12 Minute Cap. 5 Rounds. 10 OH Lunge. 15 Ball Slams L4-(95/65). . SWOD 2: 15 Minutes. Snatch (any style) 4×3@40-75% . CWOD 2: 10 Minute Cap. 18-16-14-12. Alt DB Snatch L4-(70/53). Sumo Deadlift High Pulls L4-(95/65) View Public Whiteboard

Omega CrossFit – CrossFit Mobility 5 Minutes . Warm Up 10 Minutes . SWOD 10 Minutes Skill Work or Work on a lift . CWOD: 27 Minutes 7 Minutes each 3 Minutes Rest between each . 500 m Row 400 m Run ME Row meters . 5 Rounds 10 Pull Ups 10/7 Cal Ski .…

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 15 Minutes. Push or Split Jerk. 5×2@65,70,75,80,85%. Between sets unbroken wall balls. L4-(25) L3-(20) L2-(15) 3 sets of wall balls. . EMOM: 9 Minutes Min 1: 15 Plate G2OH (45/25) Min 2: 15 HRPU’s Min 3: 10 Back Squat @ 60-65% . CWOD: 11 Minutes . 2 Minutes…

Omega CrossFit – CrossFit Warm Up 10 Minute . CWOD: Partner Workout 200 Cal Ski 50 Devil Press (50/35) 150 Ab Mat Sit Ups 150 Russian KBS (50/35) 100 Box Jumps 100 T2B Any order Break up however View Public Whiteboard