CrossFit Opus Workout of the Day – September 30, 2013 WOD

CROSSFIT OPUS- WORKOUT OF THE DAY

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LIFT: Thruster – 1 RM

WOD:

“Christine”

3 RFT

500m Row

12 BW Deadlifts

21 Box Jumps @ 24/20″

CrossFit Opus Workout of the Day – September 29, 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

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SKILL: 5 skin the cat – back lever progression

WOD:

30-20-10

Hollow Rock

Squat thrusts

Ball slams @ 25/20#

CrossFit Opus Workout of the Day – September 28, 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

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LIFT: Deadlift – 1 RM

WOD:

5 RFT

10 K2E

15 Wall ball @ 20/14#

200m Run

CrossFit Opus Workout of the Day – September 27, 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

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LIFT: Snatch – 1 RM

WOD:

100 Squats

1000m Row

100 Squats

For Time

CrossFit Opus Workout of the Day – September 26, 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

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SKILL: K2E / T2B Max reps

WOD:

15-12-9

KB Snatch to OH Lunge / arm

Double unders

CrossFit Opus Workout of the Day – September 25, 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

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LIFT: Clean & Jerk – 1 RM

WOD:

Deck of Cards 20 min AMCAP

Hearts = Body Rows

Diamonds = Stiff Leg Deadlift @ 95/65#

Spades = KB Swings @ 24/16 kg

Clubs = Hand Release Push ups

 

Card value = no. of reps

Face cards = 15 reps

Aces = 20 reps

CrossFit Opus Workout of the Day – September 24, 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

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LIFT: OH Squat – 1 RM

WOD:

5 Rounds

10 Pull ups

15 Sit ups

Max Plank

Score total plank time

CrossFit Opus Workout of the Day – September 23, 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

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SKILL: Max Height Box Jump

WOD:

6 RFT

10 Ring dips

10 Thrusters @ 95/65

10 Front Rack Lunges per leg @ 95/65

CrossFit Opus Workout of the Day – September 22, 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

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LIFT: Push Press – 1 RM

WOD:

E.M.O.M x 8 min

5 Back Squat @ 95/65

3 Drop Snatch

1 OH Squat

CrossFit Opus Workout of the Day – September 21, 2013 WOD

CROSSFIT OPUS  – WORKOUT OF THE DAY

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LIFT: Front Squat – 1 RM

WOD:

AFRAP in 6

10 HR Push ups

10 squat thrusts

Max OH Med ball hold @ 20/14#

2 Min Rest

AFRAP in 6

10 Body Rows

10 Squats

Max Hang