Wednesday

Omega CrossFit – CrossFit 5 Minutes Foam Roll . Warm Up 10 Minutes . SWOD 12 Minutes Power Clean Build to a medium/heavy . CWOD: 17 Minute Cap 5 Rounds of “Cindy” 5 Pull Ups 10 Push Ups 15 Air Squats -Then- 25 Power Cleans L4-(205/145) -Then- 5 Rounds of “Cindy” 5 Pull Ups 10 …

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Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD: 15 Minutes Strict Press 5-4-3-2-1 Build . Push Press 5-4-3-2-1 Build . CWOD: 20 Minute Cap . 2 Rounds 20 STO L4-(115/75) 300 m Run . 2 Minute Rest . 2 Rounds 12 Alt Hang DB Snatch L4-(70/53) 55 DU’s . 2 Minute Rest . …

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Monday

Omega CrossFit – CrossFit Warm Up 5 Minutes . SWOD: Front squat 13 Minutes 10@50% 8@60% 6@70% 4@80% 2@90% CWOD: 30 Minute Cap Part 1 Alternate movements 6 rounds 15 deadlifts L4-(225/155) 15 Burpee over Bar 15 T2B Part 2 One partner rowing or skiing at a time 1000 m row 1000 m ski Part …

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Friday

Omega CrossFit – CrossFit Warm Up 10 Minutes . SWOD 12 Minutes OHS Build a Medium to Heavy Double . Partner Workout 12 Minute Cap 4 Rounds 200 m Sled Pull 20 OHS L4-(95/65) One person working at a time – 5 Minutes Rest – Solo 7 Minute Cap 10-8-6-4-2 Devil Press L4-(50/35) HSPU L4-(15) …

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Thursday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Every 2 Minutes 14 Minutes. Burpees+ T2B L4-(12) L3-(10) L2-(8) L1-(6) . CWOD: 15 Minutes Cap 2 Rounds 800 m Run 50 Push Ups 25 Goblet Squats L4-(53/35) View Public Whiteboard

Wednesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . “Dealers Choice” 12 Minutes Foam Roll/Stretch Or Skill Work Or 2 Rounds 35 Cal Bike 8 D Ball Overs . CWOD Partner Workout “DTish” 10 Rounds 12 Deadlifts 9 Hang Cleans 20 Wall Balls One person working at a time Switch whenever L4-(155/115) View Public Whiteboard

Tuesday

Omega CrossFit – CrossFit Warm Up 10 Minutes . Sprint For Time 300 m Ski 500 m Row 300 m ski SWOD: Snatch 6 Minutes Every 30 Seconds for 6 Minutes. 1 Snatch Pull 1 Full Snatch @60-70% . CWOD: 15 Minute AMRAP. 10 Power Snatch 25 CTB or Pull Ups 50 Double Unders. 400 …

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Monday

Omega CrossFit – CrossFit Warm Up 10 Minutes . 8 Minute EMOM: Even: 15/12 Cal Bike Odd: 10 Back Rack Lunges L4-(185/135) . CWOD: 4 Rounds. 15 Thursters 12 Burpee over Bar 10 Box Jumps L4-(30/24) 3 Minutes Rest Between Rounds. L4-(135/95). L3-(115/75). L2-(95/65). L1- (75/45). View Public Whiteboard

Friday

Omega CrossFit – CrossFit Mobiliy/ Foam Roll 5 Minutes . Warm Up 10 Minutes . SWOD 15 Minutes Front Squats 5×3@80,85,85,85,90% . 15 Minute AMRAP 7 Clean and Jerk 50 Wall Balls 100 DU’s 500 m Row L5-(185/135) L4-(155/110) L3-(135/95) L2-(115/75) L1-(95/65) View Public Whiteboard

Thursday

Omega CrossFit – CrossFit Warm Up 10 Minutes . CWOD 15 Minute Cap Partner Workout. 400 m Farmers Carry (partners can switch as needed) -Then- 40-30-20-10. T2B. Power Snatch (one person working at a time) -Then- 400 m Farmers Carry L4-(70/53) L4-(95/65) . CWOD Solo 10 Minute Cap 100 American KBS L4-(53/35) 30/21 Ring MU’s …

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