Omnis CrossFit Daily WOD, 07/06/2015


Saturday, July 11th at 9:00 a.m. at Murray Park
WOD for Wishes, in support of the Make-A-Wish Mid-South, is a fun community workout for anyone and everyone!

EVERYONE is invited to join us in helping raise money and awareness to grant a wish for children. You do not have to do CrossFit to participate.

Suggested donation is $5 to participate and all other donations will be accepted as well!
No Grains Homemade Bakery will have a “Paleo Bake Sale”! Proceeds will go directly to the Make-A-Wish Foundation. All items are prepared using only natural ingredients and without grains.

Make-A-Wish grants the wishes of children with life-threatening medical conditions with the purpose of enriching their lives with hope, strength and joy. With the help of donations and volunteers, Make-A-Wish grants a wish every 38 minutes. In Arkansas alone, Make-A-Wish Mid-South granted 123 wishes in 2014. Whatever the odds, whatever the obstacles … wishes find a way to make the world better.


Omnis CrossFit – CrossFit

View Public Whiteboard

Back Squat (5-5-5)

Push Press (5-5-5)

Quarter Gone Bad (AMRAP – Reps)

Five Rounds For Total Reps Of:

135 lb Thruster-Max Reps in 15 Seconds

Rest 45 Seconds

Pull-Ups-Max Reps in 15 Seconds

Rest 45 Seconds

Burpees-Max Reps in 15 Seconds

Rest 45 Seconds
Weight for Thrusters: 135/95

Scale if needed to a weight that is heavy. In 15 seconds we want to shoot for 5-8 reps. Not necessarily 10-15.

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