03/20/2015

Announcements

We will be starting a new challenge today. Each time you’re at the box, check-in on Facebook at Omnis CrossFit. At the end of the month we will donate 50 cents for every check-in during that month to a local charity.

For the remainder of March and throughout April, the charity will be “The Van” , which helps our un-sheltered, homeless neighbors in Little Rock. Join us in being ALL IN, by checking-in and giving back.

Omnis CrossFit – CrossFit

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Strict Pull-Up (ME-ME-ME)

Full range of motion pull-up without kipping. Start with arms fully extended and end with chin over the bar.
Three set of max effort strict pull-ups. When you drop off the bar the set ends.

CrossFit Games Open 15.4 (AMRAP – Reps)

8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

Max Double-Unders (AMRAP – Reps)

Max set of Unbroken Double-Unders
5 min to find max unbroken double-unders.

Bench Press (5-5-5)

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