• 720-449-CFIT

Uncategorized'S ARCHIVE

  • WOD for 10/19/17

    By CrossFitOmnia | In Uncategorized | on October 19, 2017

    A. EMOM 12: Min 1 – 10/8 Cal Bike Min 2 – 2 Tire Flips (heavy) Min 3 – 10 Weighted Sit up or GHD Min 4 – 4 Stone 2 shoulder (115/95 or 70) B. AMRAP 15: – 200 Meter Run – 2 Rope Climbs Today’s workout is dedicated to improving technique and efficiency […]

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  • WOD for 10/18/17

    By CrossFitOmnia | In Uncategorized | on October 18, 2017

    A. Barbell Cycling – AMRAP :20s – Squat Cleans (135/85)(185/135) *Rest :40s – AMRAP :40s – Squat Cleans (155/110)(225/155) *Rest 1:20 – AMRAP 1:00 – Squat Cleans (185/135)(245/165) *Rest 1:20 – AMRAP :40s – Squat Cleans (155/110)(225/155) *Rest :40s – AMRAP :20s – Squat Cleans (135/85)(185/135) B. AMRAP 3 – 21 Overhead Squats (95/65)(135/95) – […]

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  • WOD for 10/17/17

    By CrossFitOmnia | In Uncategorized | on October 17, 2017

    A. HSPU: 3 Rounds for time: – 4 HSPU (40% UB Strict) – 3 HSPU (30% UB Strict) – 2 HSPU (20% UB Strict) *Rest as little as needed between sets, and rest 2:00 between rounds. B. Deadlift – 10 minutes – Build to a Heavy Set of 5 C. Team of 3: EMOM 12 […]

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  • WOD for 10/16/17

    By CrossFitOmnia | In Uncategorized | on October 16, 2017

    A. 7 Minutes to build to Moderate Complex – 1 Overhead Squat + 2 Snatch Balances B. EMOM 12 – Squat Snatch Minute 1 – 3 Reps @ 70% (79%) Minute 2 – 2 Reps @ 73% (84%) Minute 3 – 1 Rep @ 76% (89%) Minute 4 – Rest C. Fight Gone Bad- 3 […]

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  • WOD for 10/13/17

    By CrossFitOmnia | In Uncategorized | on October 13, 2017

    A. EMOM 9 (3 Rounds) – Hang Squat Clean + Squat Clean + Split Jerk – Minute 1 – 73% – Minute 2 – 78% – Minute 3 – 83% **Rest 2:00** B. EMOM 3 – Squat Clean + Split Jerk – Min 1 – 84% – Min 2 – 86% – Min 3 – […]

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  • WOD for 10/12

    By CrossFitOmnia | In Uncategorized | on October 12, 2017

    A. Every two minutes, for 12 minutes (6 sets) of: – 2 Push Jerks + 2 Split Jerks **pause for 3 seconds in receiving of both split jerks B. Back Squat – 3×5 **Looking to approach this as more of a skill session than a strength session. Athletes may build in weight over the three […]

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  • WOD for 10/11/17

    By CrossFitOmnia | In Uncategorized | on October 11, 2017

    A. For Time: – 5 Clusters (95/65) – (165/115) – 3 Clusters (115/80) – (185/135) – 1 Cluster (135/95) – (205/145) **Rest 2:00 – 5 Clusters (115/80) – (185/135) – 3 Clusters (135/95) – (205/145) – 1 Cluster (155/105) – (225/155) **Rest 2:00 – 5 Clusters (135/95) – (205/145) – 3 Clusters (155/105) – (225/155) […]

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  • WOD for 10/10/17

    By CrossFitOmnia | In Uncategorized | on October 10, 2017

    A. 3 Rounds: 35% of Max Unbroken HSPU (Strict) 25% of Max Unbroken HSPU (Strict) 15% of Max Unbroken HSPU (Strict) *Rest as little as needed between unbroken sets, and rest 2:00 between rounds B. Conditioning – 800 Meter Run or 60/42 Cal Row (50/35 Cal Bike) – 100 Double-Unders – 800m Sandbag Run (50/35) […]

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  • WOD for 10/9/17

    By CrossFitOmnia | In Uncategorized | on October 9, 2017

    A. Squat Snatch On the Minute x 12 (3 Rounds) Minute 1 – 3 Reps @ 77% Minute 2 – 2 Reps @ 82% Minute 3 – 1 Rep @ 87% Minute 4 – Rest B. 3 Rounds: – 30 Hang Power Cleans (115/80) – 30 Wallballs (30/20) – 30/21 Calorie Row or 400m Run […]

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  • WOD for 10/6/17

    By CrossFitOmnia | In Uncategorized | on October 6, 2017

    A. Clean and Jerk – EMOM 9 (3 Rounds) – Hang Squat Clean + Squat Clean + Split Jerk Minute 1 – 70% Minute 2 – 75% Minute 3 – 80% **Rest 2:00 B. EMOM 3 – Squat Clean + Split Jerk Min 1 – 82% Min 2 – 84% Min 3 – 86% C. […]

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