Workout of the Day – June 30 2017

SKILL:

400m Run for time

WOD:

150 skips

20 C2B pull ups

10 Squat cleans @ 115/75

150 skips

15 C2B

15 Sq. cleans

150 skips

10 C2B

20 Sq. cleans

Workout of the Day – June 29 2017

LIFT:

Clean & Jerk – 7 x 1 @ 90% 1RM

WOD:

AMRAP in 5

5 Ring dips

10 push press @ 95/65

-Rest 1 min –

Max reps Pull ups

Workout of the Day – June 28 2017

LIFT:

OH Squat – 5 x 2 @ 85% 1RM

WOD:

Heavy KB Swings

5-10-15-20-25-30-35

200m sprint after each set

 

Workout of the Day – June 27 2017

SKILL:

Ring supports – 3 x ME

WOD:

“Michael”

3 Rounds

800m Run

50 Back extensions

50 sit ups

Workout of the Day – June 26 2017

LIFT:

Front Squat – 5 x 2 @ 85% 1RM

WOD:

5 Rounds

200m Run

10 push ups

15 box jumps @ 24/20

20 walking lunge steps

Workout of the Day – June 25 2017

LIFT:

Press – 5 x 3 @ 80% 3RM

WOD:

Partner’s – Complete 4 Rounds each

A) 400m Run

B) AMRAP Clean & Jerk @ 135/95

-score time & reps-

SUMMER HOURS

SUMMER HOURS – JULY & AUGUST

Traditionally CrossFit Opus closes on Sunday’s in July & August while many member’s go on vacation and spend time with their families outdoors.

We encourage our members to get out and use your fitness! Run, Hike, Cycle, Mountain bike, SUP, Kayak, Canoe. Be active outside 😉

Opus will not be running classes on Sunday’s again this year. However, we will be offering Open Gym from 10AM to 12Pm on select Sunday’s for the month of July.

Reservations are still required to maintain safety and equipment availability for those participating. Please only reserve 1 hour. Please only book 1 week in advance. Respect other members wish to use the gym.

Phil & Chris are voluntarily opening the gym. Please respect their choice. Any dates that they are unavailable, the gym will be closed, and it will not appear on the schedule.

A successful experiment will result in Open gym on Sunday’s for the month of August as well 🙂

Anyone interested in joining a group for Trail Runs or Mountain Bike rides stay tuned to our FB page. We regularly post upcoming adventures and all are welcome!

Workout of the Day – June 24 2017

SKILL:

Farmers vs. Lumberjacks

WOD:

Partner’s – “Annie & Angie are besties”

50 Double under’s (each)

100 pull ups (one person working at a time)

40 Double under’s

100 push ups

30 Double under’s

100 sit ups

20 Double under’s

100 squats

10 Double under’s

Workout of the Day – June 23 2017

 

LIFT:

Deadlift – 5 X 5 @ 70% 5RM

WOD:

“The Unicorn”

4 Rounds

7 Thrusters @ 115/75

14 Ball slams @ 20/15

21 Double under’s

Farewell Lindsay, and good luck in BC!

Workout of the Day – June 22 2017

LIFT:

Bench Press – 3 x 5 @ 80% of 5RM

WOD:

“Annie is Single”

Single skips 150-120-90-60-30

Sit ups 50-40-30-20-10