Workout of the Day – October 6 2015
SKILL: MU transition + ring dip WOD: 21-15-9-15-21 Weighted step ups @ 40/25 Medicine ball cleans @ 20/14
Workout of the Day – October 5 2015
LIFT: Front Squat – 5 x 2 WOD: 14 min. EMOM odd: 10 burpees even: 10 box jumps @ 24/20
Workout of the Day – October 4 2015
LIFT: Bench Press – 3 x 5 WOD: 6 Rounds 6 Manmakers @ 35/25 12 V to Hollow body
Workout of the Day – October 3 2015
SKILL: Tug of war! WOD: Row 500m 20 Stiff leg deadlift @ 75/55 Row 250m 20 Pendlay Row @ 75/55 Row 100m 20 KB Swings... Read More
Workout of the Day – October 2 2015
LIFT: Deadlift 1 x 3 WOD: AMRAP in 15 50 Double under’s 15 sit ups 5 Clean & jerk @ 135/95
Workout of the Day – October 1 2015
LIFT: Press 5 x 3 WOD: EMOM x 10 20 Mountain climbers per leg 10 squat jumps
CrossFit Opus
Welcome to Opus Strength & Conditioning in Hamilton, Ontario – Home of CrossFit Opus, Hamilton’s premier CrossFit Affiliate and Strength & Conditioning gym. Our Gym is located south of Hamilton, directly east of Stoney Creek and west of Ancaster. Come in today for a free 1-on-1 session!