Workout of the Day CrossFit Opus – July 31st 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

IMG_1572

SKILL: K2E / T2B technique

WOD:

5 Rounds

10 Hollow Rocks

10 KB Slingshots / side

10 push ups

Rest 1 min

Workout of the Day CrossFit Opus – July 30th 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

IMG_1526

LIFT: Snatch – 5 RM

WOD:

Partner’s – Max Distance in 15 min

A) Row for distance while…

B) AMRAP Unbroken Wall balls @ 20/14#

5 Burpees once wall ball drops

Switch stations.

 

 

 

 

 

 

 

 

 

 

Workout of the Day CrossFit Opus – July 29th 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

IMG_1508

LIFT: Jerk – 5 RM

WOD:

AMRAP x 2

Strict Press @ 75/45

Push Press

Push Jerk

Split Jerk

5 minute rest between rounds

25 min time cap

 

Workout of the Day CrossFit Opus – July 28th 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

IMG_1503

SKILL: Double Unders

WOD:

TABATA these

Body Rows

Straight Leg Dead Lift @ 75/55

Supermans

KB High Pulls  @ 24/ 16kg

Workout of the Day CrossFit Opus – July 27th 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

IMG_1474

LIFT: Clean – 5 RM

WOD:

5 Dead Lift

3 Clean

1 Jerk

4 RFT

Score= Time + Load

 

Workout of the Day CrossFit Opus – July 26th 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

IMG_1340

LIFT: Overhead Squat – 5 RM

WOD:

21-15-9 (a.k.a. Mandy)

Overhead Squat  M 95/115/135     W65/80/95- increase load per round

Burpee Pull Ups

Score= Time/Load per Round

Workout of the Day CrossFit Opus – July 25th 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

Jimmy the Angel

SKILL: Rope climb drills

WOD:

1-10-1

Dual KB Rack Squats @ 16kg/20#

Dual KB Strict Press @ 16kg/20#

Dual KB Weighted Lunge/Side @ 16kg/20#

Workout of the Day CrossFit Opus – July 24th 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

IMG_1478

LIFT: Push Press – 5 RM

WOD:

50 KB Swings @20/14kg

500 m Row

50 Double Unders

40 KB Swings

400 m Row

40 Double Unders

30 KB Swings

300 m Row

20 KB Swings

200 m Row

20 Double Unders

10 KB Swings

100 m Row

10 Double Unders

 

 

Workout of the Day CrossFit Opus – July 23th 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

IMG_1463

LIFT: Front Squat – 5 RM

WOD:

E.M.O.M for 10 min

5 Strict Press @ 80/55

5 Ring Dips

5 Body Rows

when reaching failue-10 Burpee cashout

Workout of the Day CrossFit Opus – July 22th 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

IMG_1447

SKILL:  Balance Drills

WOD:

5 Back Squats from Rack

10 Supermans

15 Rings Push Ups

3 RFT

Score =Time/Load