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Author: Tony Curtis

Home Articles Posted by Tony Curtis
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https://www.omnipotentcrossfit.com

Weekly WOD programming 23rd – 28th April

April 22, 2018Tony CurtisWODNo Comments

Monday 23rd April Warm Up: 3 rounds 8 Scap pull ups 8 DB deadlifts 8 mountain climbers Then 3 min wall walk Indian run *Class does half wall walk side by side so there is a tunnel created under them. Member on one end travels through the tunnel to the other end where they get…

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Weekly WOD programming 16th – 21st April

April 15, 2018Tony CurtisWODNo Comments

Monday 16th April Warm up: Run big block then 3 Rounds: 20 second dead hang 8 Front Squat 8 push press Mobility: Front Rack + Shoulder WOD: 9 Min AMRAP Power Clean B: 42.5/30 G: 52.5/40 R: 70/47.5 Ring Dip 3-6-9-12-15… Rest 2 Mins 9 Min AMRAP STOH Ring row 3-6-9-12-15… CORE: 12 Min Alternating…

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Weekly WOD programming 9th – 14th April

April 8, 2018Tony CurtisWODNo Comments

Monday 9th April Warm Up: Block run 3 rounds 3 deadlifts 6 Hang Power Cleans 9 shoulder to overhead (R1: strict press, R2: push press, R3: push jerk) Mobility: Barbell cycling: Clean and Jerk EMOM x 10 Even: 5 unbroken c&j Odd: Rest *AHAP* If you fail a set – 5 Burpees in Rest time…

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Weekly WOD programming 2nd – 7th April

April 1, 2018Tony CurtisWODNo Comments

Monday 2nd April Warm Up: 3 Rounds 15 Air Squats 10 Empty Bar Thrusters 5 Burpees Mobility: Strength: Back Squat 5 x 3 @ 80% 1RM with tempo 2010 1 x Max Effort @ 50%1RM Set on clock every 2:00 Focus on the depth and spend 6 minutes building up to weight WOD: 6 Rounds…

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Weekly WOD programming 19th – 24th March

March 18, 2018Tony CurtisWODNo Comments

Monday 19th March Warm Up: Row 400m then 3 Rounds: 20 Floor sweeps (10R+10L) 12 Split jumps 20 Second HS hold Mobility: Strength: 7×5 Single leg DB deadlifts 5R+5L + 20 second arch hold Rest 1 minute between sets Coaches intent: Today’s strength component we are focussing on strengthening our athletes posterior chain. We are…

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Weekly WOD programming 12th – 17th March

March 11, 2018Tony CurtisWODNo Comments

Monday 12th March Warm Up: Row 400m then 3 Rounds with Empty barbell: 12 Mountain climbers 8 Push Jerks 5 Hang power cleans 5 Front squats Mobility: Weightlifting: Every 1 min for 12 mins: 1 Clean & Jerk @ 80% 1RM Coaches intent: As a strength component today we are looking at our consistency of…

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Weekly WOD programming 5th – 10th March

March 4, 2018Tony CurtisWODNo Comments

Monday 5th March Warm Up:  Tabata Double Unders + Air squat then 3 Rounds: 10 Shoulder taps (R+L=1) Empty barbell 5 Good mornings 5 Snatch grip push press 5 Overhead squats   Mobility:  Weightlifting:  Snatch 7×2 Full Snatch @80% of 1rm 0:00, 1:30, 3:00, 4:30, 6:00, 7:30, 9:00, 10:30, 12:00 (Reps are not touch and…

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Weekly WOD programming 26th February – 3rd March

February 25, 2018Tony CurtisWODNo Comments

Monday 26th February Warm Up: 3 minutes DU practice Then 3 Rounds: 10 Empty barbell hang squat cleans 10 Empty barbell push press 20 Plate hops 8 Kips on the PU bar Mobility: Weightlifting: Clean and Jerk 20 mins to establish a new 1rm Clean and Jerk Coaches Intent: Today we are testing our 1rm…

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Weekly WOD programming 19th – 24th February

February 18, 2018Tony CurtisWODNo Comments

Monday 19th February Warm up: Run 400m then 3 Rounds: 12 Mountain climbers 3 Pull Ups 5 Dbl DB cleans 5 Dbl DB push press Mobility: WOD: ‘Kelly’ 5 rounds for time of: Run 400 m 30 Box Jumps 24/20 30 Wall Balls 9/7 Prescribed %     Men      Women (mins)    …

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The 2018 OMNI OPEN – Be Competition Proven!

February 15, 2018Tony CurtisNewsNo Comments

Every year February comes around faster than we’d expected and brings with it the Crossfit Open. The Open is the worldwide Crossfit competition that, for regular people like us, is a fun way to measure our fitness against the people around us, and to see how much fitter we’ve become since the previous year. For…

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Recent Posts

  • Weekly WOD programming 23rd – 28th April
  • Weekly WOD programming 16th – 21st April
  • Weekly WOD programming 9th – 14th April
  • Weekly WOD programming 2nd – 7th April
  • Weekly WOD programming 19th – 24th March

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At Omnipotent CrossFit we design our WODs with universal scalability in mind. Regardless of level of experience or ability, any committed participant will achieve fantastic health & fitness results with our programming. read more

Recent Posts

  • Weekly WOD programming 23rd – 28th April
  • Weekly WOD programming 16th – 21st April
  • Weekly WOD programming 9th – 14th April
  • Weekly WOD programming 2nd – 7th April
  • Weekly WOD programming 19th – 24th March

Schedules

  • WODWednesday, 7:30 pm - 8:30 pm
  • WODThursday, 6:15 am - 7:15 am
  • WODThursday, 12:15 pm - 1:15 pm
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  • WODFriday, 7:15 am - 8:15 am
  • WODFriday, 12:15 pm - 1:15 pm
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  • WODSaturday, 9:00 am - 10:00 am
  • WODMonday, 6:15 am - 7:15 am
  • WODMonday, 7:15 am - 8:15 am
  • WODMonday, 12:15 pm - 1:15 pm
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  • WODMonday, 5:30 pm - 6:30 pm
  • On RampMonday, 6:30 pm - 7:30 pm
  • WODMonday, 7:30 pm - 8:30 pm
  • WODTuesday, 6:15 am - 7:15 am
  • WODTuesday, 12:15 pm - 1:15 pm
  • Open GymTuesday, 3:00 pm - 4:30 pm
  • WODTuesday, 5:30 pm - 6:30 pm
  • WODTuesday, 6:30 pm - 7:30 pm
  • WODTuesday, 7:30 pm - 8:30 pm

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