W.O.D

5 thrusters

6 suit case sit ups

8 jumping knee tucks

E.M.O.M. 10 minutes

Strength

5x5x5x5

Dead hang pull ups

Warm up
75 jumping jacks
50 sit ups
25 hand release push ups

W.O.D
Sumo high Pull
Toes to bar
Over head walking lunge

A.M.R.A.P
3,6,9,12----
15 minutes

Strength
Farmers walk
5 sets

Cool down
1/2 the warm up!

Warm Up
20 reverse push ups (rings)
15 chin ups
20 sumo squats

W.O.D
Front Squat
Plate push ups
10-1

Strength
Push Jerk
3x3x3x3

Cool Down
1/2 the warm up

Warm up
25 double unders
20 suit cases

W.O.D

"Omar"
10 thrusters
15 bar-facing burpees
20 thrusters
25 bar-facing burpees
30 thrusters
30 bar-facing burpees

Straight from Crossfit.com really good story why the workout is called Omar.

Cool Down
1/2 the warm up

Instruction
Thruster

Strength
2x2x2x2x2
Back Squat

Warm up
20 yard front squat lunge walk
10 yard reverse lunge walk
2 minute agility warm up
Stretch

W.O.D
110m 10 push ups
8 rounds
E.M.O.M

Skill
Snatch
3x3x3x3x3x3

Cool Down
1/2 the stretch

Warm up
3 minute jump rope
15 ring Dips
20 wall squats

W.O.D
Dead lift
Wall walks
12,9,6,3

Strength

Over head squat

5x5x5x5

Cool down

1/2 the warm up

Warm up
10 wall walks
20 push ups
25 burpees

W.O.D
Push Press
Box Jumps
Plate swing
7 reps 7 rounds

Strength
Snatch
3x3x3x3

Cool Down
1/2 the warm up

Warm Up
Fun Run

W.O.D
100 jumping Jacks
90 Toe Toches
80 Air Squats
70 Russian swings
60 Push Ups
50 Sumo High pulls
40 Box jumps
30 Pull Ups
20 thrusters
10 Cleans

Instruction
Clean

Cool Down
1/2 warm up

Warm up
2 minute stepper
30 seated plate twists
25 supermen

W.O.D
Dead lift
Burpee hand release push up
Lateral bar hops
2,4,6,8---by 2
12 minute AMRAP

Instruction
Dead lift

Strength
Front squat
5x5x5

Cool down
1/2 the warm up

Warm Up
50 jumping Jacks
30 Air Squats
10 wall walks

W.O.D
Over Head Squat 10
Pull Ups 10
20 yard leap
5 rounds

Strength
Snatch
5x5x5x5

Cool Down
1/2 the cool down