Workout of the Day – April 5 2016
LIFT: Back Squat – 3 x 5 WOD: 4x 20 Cleans @ 115/85 20 Box Jumps @ 24/20
Workout of the Day – April 4 2016
SKILL: 3 sets of max effort ring dips WOD: AMRAP in 12 5-10-15-20 Power Snatch @ 95/65 5-10-15-20 Burpees 10-20-30-40 Double under’s
Workout of the Day – April 3 2016
LIFT: 1 snatch pull + 1 squat snatch EMOM x 10 WOD: 5x 5 pendlay row @ 135/95 10 alternating pistols 20 KB Swings @... Read More
Workout of the Day – April 2 2016
LIFT: 3 snatch grip push press + 1 OH Squat EMOM for 10 min WOD: AMRAP in 10 10 push ups 10 ball slams 1... Read More
Workout of the Day – April 1 2016
SKILL: Turkish get ups – find a heavy single WOD: 4x 500m Row 20 Walking barbell lunges @ 135/95
Workout of the Day – March 31 2016
LIFT: Jerk – 5 x 2 WOD: AMRAP in 3 burpee pull ups -Rest 1 min- AMRAP in 3 KB Swings @ 24/16 kg
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!