Omnis CrossFit Daily WOD

Announcements

Bring A Friend For Free Until Thanksgiving!

Omnis CrossFit – CrossFit

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Warm-up (No Measure)

20 Spidermans

30 seconds jump rope

20 Kip Swings in sets of 5

30 seconds jump rope

20 KB Swings

Metcon (AMRAP – Rounds and Reps)

AMRAP 18 Minutes

70 DUs

12 SDLHP 95/65lbs

9 Front Rack Lunge Steps (in place) 95/65lbs

6 Chest to Bar Pull Ups

Omnis CrossFit Daily WOD

Announcements

Bring A Friend For Free Until Thanksgiving!

Omnis CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

On a 6:00 clock

2 rounds

12 Alternating DB

Snatch

8 Burpees

Then, Max Duration

Freestanding

Handstand Hold w/

remaining time

Strict Press (3-3-3-3-3)

Metcon (Time)

Teams of 3, rotating

through full rounds

9 Rounds

8 Devil’s Press

50/35lbs

18/12 Calories AAB

Omnis CrossFit Daily WOD

Announcements

Bring A Friend For Free Until Thanksgiving!

Omnis CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

In Pairs

Run 400m (alternate 100s, 2 each)

40 Partner Wallballs

40 Medball Bear Hug Good Mornings

:30 HS Hold (together)

Deadlift (3-2-2-1-1-1)

Metcon (3 Rounds for time)

Every 5 Minutes for 15 Minutes (3 sets)

15/12 Calorie Row

15 Hang Squat Clean Thruster 95/65lbs

Omnis CrossFit Daily WOD

Announcements

Bring A Friend For Free Until Thanksgiving!

Omnis CrossFit – CrossFit

View Public Whiteboard

Warm-up (No Measure)

20 A-frame Toe Touches

20 Box Jumps (step down)

20 Perfect Push Ups

Run 400m, increasing speed

Bench Press (5-5-5-5-5)

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 Minutes

3 Toes to Bar, 3 Burpee Box Jumps 24/20

6 Toes to Bar, 4 Burpee Box Jumps 24/20

9 Toes to Bar, 5 Burpee Box Jumps 24/20

12 Toes to Bar, 6 Burpee Box Jumps 24/20

15 Toes to Bar, 7 Burpee Box Jumps 24/20

18 Toes to Bar, 8 Burpee Box Jumps 24/20

21 Toes to Bar, 9 Burpee Box Jumps 24/20

24 Toes to Bar, 10 Burpee Box Jumps 24/20

27 Toes to Bar, 11 Burpee Box Jumps 24/20

30/12, 33/12, 36/12, etc..

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