WOD for 9/30

The workout for 9/30 Strength/Skill: – 3×3 High Hang Power Snatch (50% of BW) – 3×3 Hang Power Snatch (60% of BW) WOD: 5 min AMRAP – 3 Hang Power Cleans (145#/105#) – 3 Burpees – 3 MINUTE REST – EMOM 10 Minutes: – 4 Deadlift (145/105) – 4 Hang Power Cleans – 4 Push … Continue reading “WOD for 9/30”


Weekend of 9/28-29

Go support our two Omnia teams in the Girls Gone RX competition at CrossFit Eminence on Saturday! Saturday – 10am-11am Free Class – 11am-1pm Open Gym Sunday – 10am-noon Open Gym


WOD for 9/27

The workout for 9/27 Strength/Skill: For time: – 20 Strict Ring Dips – 40 Pistols – 60 Double Unders WOD: 5 Rounds of 5 Minutes – 400m Run – 30 Double Unders – ME Kettlebell Swings *3 Minute Rest between rounds ** Score is the total number of KBS in each round


WOD for 9/26

The workout for 9/26 Strength/Skill: EMOM 10 Minutes: – 15 Slam Balls – 5 Handstand Push Ups WOD: In 6 Minutes complete: – 800m Run – 30 HR Pushups – 20 KB Swings (53/35) Rest 1 Minute In 4 Minutes Complete: – 400m Run – 15 HR Pushups – 10 KB Swings (53/35) Rest 1 … Continue reading “WOD for 9/26”


WOD for 9/25

The workout for 9/25 Skill/Strength: For Time: – 50 Weighted Situps (30/20#) – 50 Weighted Squats (30/20#) – 50 Weighted Overhead Walking Lunges (30/20#) – 400m Weighted Run WOD: Nicole AMRAP 20 Minutes – 400m Run – ME Pullups * Score is total number of pull ups The OPENutrition Seminar is just around the corner … Continue reading “WOD for 9/25”


WOD for 9/24

The workout for 9/24 Sally Up, Sally Down (135/95#) – When they say “Sally Down” squat and hold until say “Sally Up” WOD: 4 Rounds – AMRAP 2 Minutes:  ME Push Press (115/80) – 2 Min Rest: Run 200m and 10 Burpees


WOD for 9/23

The workout for 9/23 Strength/Skill: EMOM 10 minutes – Even Minutes – 200m Sprint – Odd Minutes – 12 Burpees WOD: 7 rounds for time: – 4 Power Snatches (135/95) – 6 Power Cleans (135/95) – 9 Deadlifts (135/95) Congrats to cheez and ashley who tied the knot this weekend!!!


Weekend of 9/21-22

Weekend Schedule Saturday – 10-11am Free Class – 11am-1pm Open Gym Sunday – 10am-noon Open Gym


WOD for 9/20

The workout for 9/20 Strength/Skill: 3 Tabatas 1 – Push Ups 2 – Sit Ups 3 – Handstand Holds WOD: Four rounds for time:  – 10 Hang Squat Snatch (95/70) – 20 Box Jumps (24/20) Weekend Schedule Saturday – 10-11am Free Class – 11am-1pm Open Gym Sunday – 10am-noon Open Gym


WOD for 9/19

The workout for 9/19 Skill: MU Practice (drill work) – 15 mins WOD Scaled Amanda For Time: – 9 Squat Snatches – 25 Pull Ups – 25 Rings Dips – 7 Squat Snatch – 15 Pull Ups – 15 Ring Dips – 5 Squat Snatch – 10 Pull Ups – 10 Ring Dips Scaling weights … Continue reading “WOD for 9/19”

Page 1 of 3123