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Uncategorized'S ARCHIVE

  • WOD for 12/15/17

    By CrossFitOmnia | In Uncategorized | on December 15, 2017

    A. HSPU 5 Rounds: Every 2:00 (On the 0:00, 2:00, 4:00, 6:00 and 8:00): Row or Bike 45 seconds for max cals: In remaining time, Max Kipping Handstand Push-ups *If you need to stagger, do so on the 1, 3, 5, 7, 9. B. RX – 3 Rounds: – 10 Front Squats (185/135) – 20 […]

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  • WOD for 12/14/17

    By CrossFitOmnia | In Uncategorized | on December 14, 2017

    A. Every 90 seconds for 12 minutes (8 Rounds) – 2 Thrusters **Add weight each round to find a heavy double B. 4 Tabatas (each movement 8 Rounds of :20 On / :10 Off) – Kettlebell Swings (53/35) – Bike cal – Sit-Ups – Shuttle Sprints (10m) **In this Tabata style workout, athletes will alternate […]

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  • WOD for 12/13/17

    By CrossFitOmnia | In Uncategorized | on December 13, 2017

    A. Barbell Cycling Every :90 Seconds x 5 On the 0:00 – 1 Power Clean On the 0:20 – 1 Hang Squat Clean On the 0:40 – 1 Squat Clean From the 1:00 – 1:30 – Change weights + Rest – Round 1 – 60% – Round 2 – 70% – Round 3 – 75% […]

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  • WOD for 12/12/17

    By CrossFitOmnia | In Uncategorized | on December 12, 2017

    A. Strict Handstand Push-ups – 17 Strict HSPU (12 Deficit Strict HSPU 4.5/3) *Rest 1:00 (rest 1:10) – 15 Strict HSPU (10 Deficit Strict HSPU 4.5/3) *Rest :45 (rest 1:00) – 13 Strict HSPU (19 Deficit Strict HSPU 4.5/3) *Rest :30 (rest 0:50) – 11 Strict HSPU (8 Deficit Strict HSPU 4.5/3) *Rest :15 (rest […]

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  • WOD for 12/11/17

    By CrossFitOmnia | In Uncategorized | on December 11, 2017

    A. Pausing Snatch – Every 90 seconds for 9 minutes – 2 @ 72% – 2 @ 72% – 2 @ 76% – 2 @ 76% – 2 @ 80% – 2 @ 80% **Pause one second at knee level B. EMOM 5 – Back Squat – 5 @ 74%-78% 3 Rounds: (20 minute cap) […]

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  • WOD for 12/8/17

    By CrossFitOmnia | In Uncategorized | on December 8, 2017

    A. 3-Position Snatch (High Hang, Knee Level, Floor) – 3 Sets @ 60% (90 seconds) – 2 Sets @ 65% (90 seconds) – 1 Set @ 70% (1 Minute) – 1 Set @ 73% (1 Minute) – 1 Set @ 76% (1 Minute) B. Pausing Snatch Deadlift + Snatch Pull – 5 @ 90% *Pause […]

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  • WOD for 12/7/17

    By CrossFitOmnia | In Uncategorized | on December 7, 2017

    Due to Comp Train mixing some of Thursday/Friday workouts again for class and individual workouts we are doing this today in teams of 2. A. EMOM 4 – 3 Strict Press @ 75% of Strict Press 2 Minute Rest B. EMOM 4 – 3 Overhead Squat @75% of OHS C. AMRAP 20 in a team […]

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  • WOD for 12/6/17

    By CrossFitOmnia | In Uncategorized | on December 6, 2017

    A. Barbell Cycling Every 90 seconds for 7.5 minutes – 6 Hang Squat Cleans + 2 Push Jerks – 5 Hang Squat Cleans + 3 Push Jerks – 4 Hang Squat Cleans + 4 Push Jerks – 3 Hang Squat Cleans + 5 Push Jerks – 2 Hang Squat Cleans + 6 Push Jerks Chose […]

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  • WOD for 12/5/17

    By CrossFitOmnia | In Uncategorized | on December 5, 2017

    A. HSPU – 15 Strict HSPU (10 Deficit HSPU 4.5″/3″) *1:00 Rest – 13 Strict HSPU (9 Deficit HSPU 4.5″/3″) *:45 Seconds Rest – 11 Strict HSPU (8 Deficit HSPU 4.5″/3″) *:30 Seconds Rest – 9 Strict HSPU (7 Deficit HSPU 4.5″/3″) *:15 Seconds Rest – 7 Strict HSPU (6 Deficit HSPU 4.5″/3″) **Use a […]

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  • WOD for 12/4/17

    By CrossFitOmnia | In Uncategorized | on December 4, 2017

    A.. Pausing Snatch (Every 90 seconds for 9 minutes) 2×2 – 70% 2×2 – 74% 2×2 – 78% *1 Second Pause at Knee B. EMOM 5 – Back Squat – 5 Back Squats @ 72-75% C. For Time: – 30 Pull Ups (C2B) – 50 Thrusters (45/35)(65/45) – 70/50 Calorie Row or Bike **Depending on […]

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