Workout of the Day – January 31 2018

SKILL:

push ups – 1/2 Tabata for reps

WOD:

Partners complete

21-15-9

Deadlift @ 225/155

Box Jump @ 30/24

P does 21 DL, then P does 21 DL.

P1 does 21 Box jump, then P2 does 21 Box jump….

Workout of the Day – January 30 2018

LIFT:

Bench press – 3 x 5

WOD:

3 Rounds

20 Hollow Rocks

20 Slingshots @ 16/12 kg

20 Superman rocks

20 Windmills – mod. weight

Workout of the Day – January 29 2018

LIFT:

Back Squat – 3 x 5

WOD:

Tabata Mountain Climbers

-Rest 1 min-

Tabata Squat Jump

-Rest 1 min-

Tabata Double under’s

Workout of the Day – January 28 2018

SKILL:

Sled Push Relay – AMRAP in 4

WOD:

8 Rounds

30 sec AMRAP Med Ball Clean @ 20/14

30 sec AMRAP broad jump

-1 min Rest-

Workout of the Day – January 27 2018

LIFT:

10 min EMOM: 1 clean pull + 1 squat clean

WOD:

6 push press @ 135/95

24 Double under’s

9 push press

27 Double under’s

12 push press

30 Double under’s

Workout of the Day – January 26 2018

LIFT:

Front Squat – 5 x 2

WOD:

10 Rounds

3 Stone 2 Shoulder

3 Bar Muscle ups (sub 3 pull up + 3 dip)

Workout of the Day – January 25 2018

SKILL:

1000m Row for time

WOD:

4 Rounds

5 OH Squat @ 115/75

10 T2B

50 Double under’s

Workout of the Day – January 24 2018

LIFT:

10 min EMOM: 1 snatch pull + 1 hang squat snatch

WOD:

30 Man makers for time

@ 40/30 lb

Opus CrossFit Open 2018

FRIDAY NIGHT LIGHTS IS BACK!!!

Opus will once again be hosting the CrossFit Open as a fun, community oriented, Intramural style of in house competition.
Rx, Scaled and Masters divisions. Prizes and party at the end 🙂
Teams will be randomly set up – 6 people (male and female from each division). Costumes are encouraged. Themes will be posted ahead of the WOD release.
Anyone can do this – even scaled division is scalable 😉
Entry fee is $20 cash – this goes back to you for the after party!
Please register before Feb 19th

Workout of the Day – January 23 2018

LIFT:

OH Squat – 5 x 2

WOD:

AMRAP in 8

8 Burpee Box Jump @ 24/20

16 KB Swings @ 24/16 kg