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  • WOD for 8/19/17

    By CrossFitOmnia | In Uncategorized | on August 19, 2017

    7:30-9am Comp Class (workout below) 9-10am Free Class 10am-12pm Open Gym A. Barbell Conditioning For Time: – 10 Thrusters (115/80)(155/85) – 8 Thrusters (135/95)(185/135) – 6 Thrusters (155/105) (205/145) – 4 Thrusters (185/135)(225/155) – 2 Thrusters (205/145)(245/165) B. For max reps 0:00 – 10:00 – 1 Mile Run – Max Clean & Jerks (135/95) in […]

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  • WOD for 8/18/17

    By CrossFitOmnia | In Uncategorized | on August 18, 2017

    A.. Clean and Jerk (every 90 seconds for 9 minutes) – 2 @ 70% – 2 @ 75% – 2 @ 80% – 1 @ 85% – 1 @ 90% – 1 @ 95% B. Front Squat (Every 2 minutes for 10 minutes) – 4 @ 85% C. 3 Rounds for time: – 500m Row […]

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  • Workout for 8/17/17

    By CrossFitOmnia | In Uncategorized | on August 17, 2017

    2 Rounds: – 25 Deadlifts (185/135) – 50 Wall Balls (20/14) – 1000m Row or 1000m Run On the deadlifts, we are looking for a weight that athletes could complete 30+ repetitions unbroken when fresh so scale accordingly.

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  • Workout for 8/16/17

    By CrossFitOmnia | In Uncategorized | on August 16, 2017

    A. Power Clean (Every 2 minutes for 10 minutes) – 5 x 5 @ 70% B.. Power Jerk (Every 2 minutes for 10 minutes) – 5 x 5 @ 70% C. For Time (20 min cap) 15-12-9 – Kettlebell Snatch (70/53) – Toes to Bar – 800 Meter Run (45/35) 15-12-9 – Kettlebell Snatch (70/53) […]

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  • Workout for 8/15/17

    By CrossFitOmnia | In Uncategorized | on August 15, 2017

    Kill Cliff will be at the gym tonight sampling their tasty beverages Workout for 8/15 A. EMOM 6 3 Power Cleans + 3 Front Squats + 3 Push Jerks (135/95)(225/155) B. Conditioning AMRAP 3, Rest 3:00 – 21/15 Calorie Row – 21 Erg Burpees – Max Thrusters (75/55)(95/65) AMRAP 3, Rest 3:00 – 18/12 Calorie […]

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  • WOD for 8/14/17

    By CrossFitOmnia | In Uncategorized | on August 14, 2017

    Alternate 20 sec jogging then 20 sec of each stretch: – Quad Stretch – Solider Kicks – Cradle Stretch – Side Lunge – Walking Samson – Walking Spiderman – Side Shuffle (facing in) – Side Shuffle (facing out) – Straight Leg Bear Crawl – High Knees – Butt Kickers then “Barbell Warmup” (completed with empty […]

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  • WOD for 8/11/17

    By CrossFitOmnia | In Uncategorized | on August 11, 2017

    A. Clean and Jerk (every 90 seconds for 10.5 min) – 2 @ 70% – 2 @ 75% – 2 @ 80% – 1 @ 85% – 3×1 @ 90% B. Clean Pull (EMOM 4) – 3 @ 107% C. 3 Rounds for time – 10 Front Squats (135/95)(185/135) – 20 Pull ups (C2B) – […]

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  • WOD for 8/10/17

    By CrossFitOmnia | In Uncategorized | on August 10, 2017

    A. 12 Minutes to find a heavy single – Overhead Squat B. For Time: 27-21-15-9 – Kettlebell Swings (70/53) – Burpees – 400m Run

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  • WOD for 8/9/17

    By CrossFitOmnia | In Uncategorized | on August 9, 2017

    A. Power Clean (every 90 seconds for 7.5 min) – 4 @ 80% B. Power Jerk (every 90 seconds for 7.5 min) – 3 @ 80% C. For Time: – 75 DB Snatch (50/35)(70/50) or Power Snatch (75/55) **Every Minute on the Minute starting at 0:00 perform 7 Wall Balls (20/14)(30/20) ***DO NOT DROP DUMBBELLS […]

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  • WOD for 8/8/17

    By CrossFitOmnia | In Uncategorized | on August 8, 2017

    Benchmark Day A. Choose between – 1 Mile Run for time Or – 30 Clean & Jerks (185/135)(225/155) B. 3 Rounds for time 500 Meter Row 400 Meter Run rest 3:00 between rounds C. HSPU – Max Reps unbroken (Strict)

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