Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 8 Minute Cap. 2 Rounds 25 Thrusters 400 m Run or 500 m Row L4-(45/35) SWOD: 10 Minutes. Strict Press. 5×3 Build. . CWOD 20 Minutes 3 Sets of 2 Rounds 10 Single DB Alt Devil Press 10 Single Arm DB Lunge 10 Single DB …

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Thursday

Omega CrossFit – CrossFit Mobility 5 Minutes Foam roll lower back, quads, hamstrings) . Warm Up 10 Minutes . CWOD 41 Minute Cap 20 Alt 100 m Sprints -Then- 100 Box Dips- -Then- 10 rounds. 20 Bench Press . 20/14 Cal Bike Split reps evenly One person working at a time L5-(185/115) L4-(135/95) L3-(115/75) L2-(95/65) …

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Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD: 15 Minute Cap. 5 Rounds. 10 Pistols or 20 Air Squats. 10 DB Curls 200 m Run . SWOD 13 Minutes Build 3 Hang Cleans (Squat or Power) . CWOD 15 Minutes 5x 90 Second AMRAP With 90 Seconds Rest Between each 3 Squat Cleans …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 11 Minutes 6 Rounds 25 DU’s 15 Wall Ball Sit Ups . SWOD: 13 Minutes Snatch Complex 2 Snatch Grip Deadlifts 1 Hang Power Snatch 1 Hang Squat Snatch . CWOD: 17 Minutes 30-20-10 Power Snatch L4-(95/65) Cals Row . 3 Minute Rest. . 30-20-10 …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes. . CWOD 1: Death by Wall balls and Push Ups Ex. Min 1- 1 Wall Ball + 1 Push Up Min 2- 2 Wall Balls + 2 Push Ups Min 3 – 3 Wall Balls + 3 Push Ups Etc. Until the Minute catches you . SWOD: …

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Friday

Omega CrossFit – CrossFit Warm Up: 10 Minutes. . 10 Minutes 3 Sets 20 Sling Band (10 down and back) 10 Double DB Press . SWOD: 13 Minutes. Front Squats. 5 sets @50,55,60,65,70% 1 set = 2 Quarter Squats. 2 Half Squats. 2 Full Squats . CWOD: 22 Minutes 4 Workouts . 4 Minute AMRAP …

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Thursday

Omega CrossFit – CrossFit Mobility 7 Minutes. . Warm Up: 10 Minutes. . CWOD 10 Minutes 21-15-9-6-3 Hang Sumo Deadlift High Pulls L4-(95/65) Ball Slams . 5-7 Minute Rest . CWOD: 20 Minute Cap. 20 Deadlifts -Then- 200 DU’s. 50 Burpees. (Any Order/ Break Up However) -Then- 20 Deadlifts L5-(275/195) L4-(225/155) L3-(185/135) L2-(135/95) L1-(115/75) View …

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Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 30 Minutes 4×10 Back Rack Lunges (Build each set) 4×10-15 Ring or Box Dips 4×300 m Ski 4×1 Minute Wall Sit with weight . CWOD 2: 14 Minutes 5 minutes to complete 100 push-ups. -Then- 9 Minute AMRAP. 5/7 Bar MU’s Or 15 Pull Ups. …

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Tuesday

Omega CrossFit – CrossFit Warm up: 10 Minutes. . Partner 15 Minutes AMRAP. Max Cals on Bike Every 4 minutes 20 Burpees and 20 Box Jump Overs (10 Each) One person working at a time The workout starts with Burpees and Box Jumps Score= Total Cals . SWOD 12 Minutes Snatch Complex 1 Power Snatch …

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Monday

Omega CrossFit – CrossFit Warm up: 10 Minutes. . CWOD 1: 20 Minute Cap. 3 Rounds. 25/17 Cal Row 20 DB Hang Clean & Jerk L4-(50/35) 20 T2B . SWOD 15 Minutes Full Clean and Jerk 3×3@45,50,55% . CWOD: 6 minute Cap. 50 Power Cleans Emom 7 STO. L4-(155/115) L3-(135/95) L2-(115/75) L1-(95/65) View Public Whiteboard