Workout of the Day 22/07 – Friday Night Lights

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Workout of the Day 22/07 – Friday Night Lights
Welcome to the new Omnipotent CrossFit website!
We have leaned out our old website in favour of a more simplified site.
You will need to get used to it a bit – and some of the integration is not there – we will chat more about how to book into classes etc – there is a link further down this blog to register for your classes!
Take a look at the timetable section of the website – the timetable will be changing from next week as a trial out for the definite changes to the timetable taking place on august 1st. Let me know if you have any problems with it!
I hope you like the changes!
Today we will all be performing the second of the rainhill trials seeding WODs – Fight gone bad.
We will be performing this as part of a Friday Night Lights session starting at 5:15pm to 7:15pm
Please feel free to come along during these times to be allocated a heat number and you will perform the WOD at some point during the two hours (see first come first served – so if you want to get it done early then get down to the box!)
As part of the 6:15am and 12:15pm WOD you will also be performing some extra gymnastic strength work:
4 x 15 Hollow body Press ups
4 x 20 Hollow body rocks
You can now book into your WODs by following the link here
WOD 22/07
3 Rounds of 1 min stations for max reps

  1. Wall Balls 9/7
  2. Sumo deadlift high pull 35/25
  3. Box Jumps 20″
  4. Push Press 35/25
  5. Row for calories
  6. Rest

Here is a classic video of CrossFit talking about FGB back in the day – or as we say – PreBok!


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