WOD for 2/28

SCHEDULE UPDATE: We will be going to a 5:30 and 6:30am morning schedule starting next week and trying it out through the month of March. Based on your survey results it seems as though these times may work better for a lot of you. If it is not well attended, we may have to revert … Continue reading “WOD for 2/28”


WOD for 2/27

A. 5x500m Row – 3 Minute active rest between sets B. EMOM 8 min – 1 Deadlift (185/125) – 1 hang squat clean – 1 power clean – 1 squat clean – 1 jerk THE OPEN IS UPON US! Keep an eye out today for updates on times and how we will run the Open. We … Continue reading “WOD for 2/27”


WOD for 2/26

Strength/Skill: – 8×3 Back Squat (75% 1RM) WOD: A. For Time:  – 30 OHS (95/70) – 30 Wipers – 20 Power Snatch – 20 Wipers – 10 Squat Snatch – 10 Wipers B. Tabata – Shoot Throughs – Situps


WOD for 2/25

Skill/Strength: EMOM 10 min – 2 x 1+1 (155/110) – 1 squat clean 2 sec. pause at bottom + 1 split jerk 2 sec pause in completed position WOD: AMRAP 6 min:  – 6 Box Jump (24/20) – 3 Thruster (135/100) – 3 Back Squat (135/100) **Rest 7 Minutes** AMRAP 6 min:  – 3 Wall Walks … Continue reading “WOD for 2/25”


WOD for 2/24

The OPEN starts Thursday! If you haven’t registered check out the link below and join the Omnia Team! We are currently at 38 people, 21st largest team in the region. Let’s see if we can break that 40 barrier. Strength: – 8×3 Front Squat (75% 1RM) WOD: Cindy – Complete as many rounds in 20 … Continue reading “WOD for 2/24”


Weekend of 2/22-23

Saturday 2/22 10-11am – Free Class 11am-1pm – Open Gym Shacie, Nate, and Hot Sauce are competing at the Abdominal Snowman Challenge Conviction Crossfit all day. Heat times are 9, 11:15, and 1:30. It’s the first comp for Shacie and Nate. If you have time and want to check out Erie they would love the … Continue reading “Weekend of 2/22-23”


WOD for 2/21

Strength/Skill: – 7×4 Back Squat (70% 1RM) – 1000m Row WOD: 10 Rounds for Time: – 15 Wall balls (20/14) – 3 Clean and Jerks (205/145)


WOD for 2/20

Skill/Strength: EMOM 8 min – 1 Snatch Deadlift (135/100) – 1 Hang squat snatch – 1 Power snatch – 1 Squat snatch WOD: AMRAP 16 min – 2 strict Pull Ups – 4 kipping/butterfly Pull Ups – 6 C2B Pull Ups – 8 HSPU – 12 Box Jumps 30/24


WOD for 2/19

Strength: – 7×4 Front Squat (70% 1RM) WOD: AMRAP 20 min:  – 5 Clean & Jerk (115/80) – 10 slam balls (30/20) – 15 thrusters – 20 weighted sit-ups (30/20) 


WOD for 2/18

A. Burgener Warmup B.  In teams of 2 (3 if necessary) AMRAP 15 min: – 1 Snatch (115/80) – 2 Snatch Deadlift (115/80) – 3 Hang Power Snatch (115/80) – 4 HSPU – 5 Box Jump Over (24/20) **Rest 5 Minutes**  B)  In teams of 2 (3 if necessary) AMRAP 15 min:  – 5 Pullups – … Continue reading “WOD for 2/18”

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