• 720-449-CFIT

Uncategorized'S ARCHIVE

  • WOD for 6/23/17

    By CrossFitOmnia | In Uncategorized | on June 23, 2017

    A. Max Reps of Pull-ups (C2B) in 1:00 **Does not need to be unbroken** B. Dealer’s Choice: Choose Snatch or Clean and Jerk (every 90 sec for 10.5 minutes) – 2 @ 60% – 2 @ 70% – 2 @ 75% – 1 @ 80% – 1 @ 85% – 2 x 1 @ 90% […]

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  • WOD for 6/22/17

    By CrossFitOmnia | In Uncategorized | on June 22, 2017

    The Seven Seven rounds of: – 7 Handstand push-ups – 7 thrusters (135/95) – 7 Knees to elbows – 7 deadlifts (245/165) – 7 burpees – 7 kettlebell swings (72/53) – 7 pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 […]

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  • WOD for 6/21/17

    By CrossFitOmnia | In Uncategorized | on June 21, 2017

    A. 15 minutes to find a 1RM Back Squat B. AMRAP 4:00: – 400m Run – 15 Burpees Over Bar – Max Power Cleans (95/65)(135/95) **Rest 4:00** AMRAP 4:00: – 400m Run – 10 Burpees Over Bar – Max Power Cleans (135/95)(155/105) **Rest 4:00** AMRAP 4:00: – 400m Run – 5 Burpees Over Bar – […]

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  • WOD for 6/20/17

    By CrossFitOmnia | In Uncategorized | on June 20, 2017

    A. 1 Mile Time Trial B. Isabelle (10 min cap) – 30 Snatches for Time (95/65)(135/95) C. Harley Love 6 Rounds: – 13 Thrusters (95/65) – 14 Pull-ups Additional Conditioning: 1. Gymnastics Benchmark – Max Reps Unbroken Strict HSPU

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  • WOD for 6/19/17

    By CrossFitOmnia | In Uncategorized | on June 19, 2017

    A. Snatch (Every 90 seconds for 7.5 minutes) – 1 @ 60% – 1 @ 70% – 1 @ 75% – 1 @ 80% – 1 @ 85% B. Front Squat (Every 90 seconds for 10.5 minutes) – 2 @ 60% – 2 @ 70% – 2 @ 75% – 2 @ 80% – 3 […]

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  • WOD for 6/16/17

    By CrossFitOmnia | In Uncategorized | on June 16, 2017

    A. Snatch (every 90 seconds for 10.5 min) – 2 @ 60% – 2 @ 70% – 2 @ 75% – 2 @ 80% – 3 x 2 @ 85% B. Clean & Jerk (Every 90 seconds for 10.5 minutes) – 2+1 @ 60% – 2+1 @ 70% – 2+1 @ 75% – 2+1 @ […]

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  • WOD for 6/15/17

    By CrossFitOmnia | In Uncategorized | on June 15, 2017

    A. 400m Sandbag Run (hold in front of you) B. 10 Rounds for Time: – 50m Plate Pinch Carry (25s/15s) – 20 Double Unders – 10 Air Squats – 1 Rope Climb (Comp: Legless) C. Death By HSPU – Add 2 per minute (10 minute cap)

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  • Workout for 6/14/17

    By CrossFitOmnia | In Uncategorized | on June 14, 2017

    A. Clean & Jerk (every 90 seconds for 10.5 minutes) – 1 @ 60%, 70%, 75%, 80$, 85%, 90%, 95% B. For Time 21-15-9: – Snatches (95/65)(135/95) – Weighted Sit Ups (20/14) (GHD) Directly into: 21-15-9: – Clean & Jerks (115/80)(135/95) – Pull Ups (C2B or Bar MU) Directly into: 21-15-9: – Bar Facing Burpees […]

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  • WOD for 6/13/17

    By CrossFitOmnia | In Uncategorized | on June 13, 2017

    A. For Time: – 10 Thrusters (75/55)(135/95) – 8 Thrusters (95/65)(155/105) – 6 Thrusters (135/95)(185/135) – 4 Thrusters (165/115)(205/145) – 2 Thrusters (185/130)(225/155) B. AMRAP 4: – 21 Hang Power Cleans (95/65)(27 @ 155/105) – 21 Wallballs (20/14) (Comp 27) – 21 Burpees (comp bike 27 cal) **Rest 4:00** AMRAP 4: – 15 Hang Power […]

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  • WOD for 6/12/17

    By CrossFitOmnia | In Uncategorized | on June 12, 2017

    A. Snatch (every 90 seconds for 10.5 minutes) – 1 @ 60% – 1 @ 70% – 1 @ 75% – 1 @ 80% – 1 @ 85% – 1 @ 90% – 1 @ 95% B. Snatch Pull – 4 x 3 @ 105% C. AMRAP 18: – 18/12 Calorie Row – 15 Box […]

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