*****Friends and Family Complimentary On-Ramp Week***** Next Wednesday (28th August) we are running a complimentary On-Ramp week for friends and family members of Omnipotent CrossFit. If you know someone who is interested in giving Crossfit a go, or someone who would like to know more about all the fundamental movements found in CrossFit, then get…
*****SOCIAL EVENT OF THE YEAR!****** The Omnipotent CrossFit Casino night is back for its third round! This time we do it even better by holding it at West Bar Brewery over at templeton on the green. The Omnipotent CrossFit Casino night is our biggest social event of the year, where we all get dressed up…
Monday 5th August Warm up: 3 RDS 30 sec ass bike cal 30 sec air squats 30 sec dead hang from pull up bar Mobility: WOD: Using two DB’s perform 6 Rounds For Time 1 x DB Strict press 5 x DB Hang power snatch 2 x DB Strict press 4 x DB Hang power…
Monday 29th July Warm Up: 3RDS 7 Burpee High Box traverses Mobility: Mono structural: 6 x 100m sprints on the rower WOD: 2 RDS each for time 30/25 Cal Ass Bike 30 Box Jump Overs B: 20/16 G&R: 24/20 15 DB Devil Press B: 15/10 G: 22.5/15 R: 25/17.5 5 Rope Climbs Touch the back…
Monday 22nd July Warm up: 1k Ass Bike then 3 rounds: 10 jumping pull ups 10 mountain climbers 5 strict press Mobility: Strength: 7 x 3 Back Squat @ 75-80% Every 2 Mins WOD: For Time: 2 Rounds: 10 [email protected] B: 35/25 G: 42.5/30 R: 50/35 10 Pull ups 2 Rounds: 10 STOH @ B:…
Monday 15th July Warm Up: Run down to the green Mobility: Leg swings and warm up drills Fitness Test: Bleep Test WOD: ‘Grace’ 30 Clean and Jerks for time 60/42.5 Tuesday 16th July Warm Up: 300 m run 3 rounds: 10 air squats 5 pike push ups 5 rope pull ups Mobility: Weightlifting: 10 x…
Monday 8th July Warm up: 300m Block Run then 3RDS of 10 Barbell Power Clean 10 Barbell Strict Press 5 Jumping Pull Ups Mobility: Strength: 15min to a heavy 2 OHS from the rack. WOD: 7/7 Memorial WOD For time with a running clock 0-1 min – Rest in Silence 1-2 – 7 Squat Cleans…
Monday 1st July Warm Up: 300 meter Run Then 10 Tension Swings 10 DB Clean & Jerk (5 right & 5 left) 10 V – Ups Mobility Strength: Back Squat 4 x 3 @ 85% 1RM 1 x 15 @ 55% 1RM Sets every 2min WOD: 14 Min AMRAP 10 TTB 14 DB Clean &…
Monday 24th June Warm Up: 3 mins DU practice then 3 Rounds: 20 Second HS hold 10 Air squats 7 Pike push ups Mobility: Strength: Back Squat 3×4 @80% of 1rm 2×[email protected]% of 1rm Sets every 2min Coach’s Intent: Our strength work again is focussing on the back squat. This session is the first as…
Monday 17th June Warm Up: Tabata: Plate hops, split squat jumps then 3 Rounds: 10 Barbell back squats 10 Jumping pull ups 12 Mountain climbers Mobility: Strength: Back Squat 4×4 @80% of 1rm 1×10 @55% of 1rm Sets every 2min WOD: 12 Min AMRAP 50 Double Unders 18 Pull Ups 18 Single Arm OH DB…
