Workout of the Day – January 21 2019

LIFT:

OH Squat – 3 x 5

WOD:

Tabata Jumping Lunges

Tabata Plate Hops

Tabata Mountain Climbers

Tabata High Knee Ball Taps

Workout of the Day – January 20 2019

SKILL:

Burgener Warm up

WOD:

15 Burpee Over Bar

15 Clean & Jerk @ 95/65

12 Burpee O/B

12 C & J @ 105/75

9 Burpee O/B

9 C & J @ 115/85

6 Burpee O/B

6 C & J @ 135/95

Workout of the Day – January 19 2019

LIFT:

10 min EMOM

1 Power Clean + 1 Push Jerk + 1 Split Jerk

WOD:

4 Rounds – 30 sec AMRAP of each

Halos

H2H Swings

Hot Potato Squats

KB Snatch

Mountain climbers

Rest

Workout of the Day – January 18 2019

LIFT:

Front Squat – 5 x 5

WOD:

EMOM x 16

A) 15 Ring Rows

B) 10 Single leg Deadlift

C) 3 Rope Climb

D) 15 Back extensions

Workout of the Day – January 17 2019

 

SKILL:

500m Row for time

WOD:

AMRAP in 9

3 Broad Jump

6 T2B

9 Ball Slams @ 20/15

-Rest 2 min-

Max Effort Plank Hold

Workout of the Day – January 16 2019

LIFT:

Bench Press – 5 x 5

WOD:

1 min AMRAP Weighted step ups

1 min AMRAP Ring dips

1 min AMRAP Tactical Lunges

1 min AMRAP Wall Sit

-Rest 1 min-

Complete 3 Rounds

Workout of the Day – January 15 2019

LIFT:

Back Squat – 4 x 4

WOD:

Death by Burpees

EMOM 5 MB Cleans @ 20/14 + 1 Burpee*

*+ 1 rep Every round

Workout of the Day – January 14 2019

SKILL:

Burgener warm up & prep

WOD:

“The Chief”

3 min AMRAP

3 Power Cleans @ 135/95

6 Push ups

9 Squats

-Rest 1 min_

Complete 5 Rounds

2019 OPEN INTRAMURAL COMPETITION

WELCOME TO THE 2019 OPUS OPEN

The 2019 Reebok CrossFit Games Open is the largest fitness competition on Earth and an exciting showcase of the CrossFit community. Athletes like you, from all around the world, show up and push themselves further than they ever thought possible over a five-week period. Challenges, PRs and the unknown await.

At CrossFit Opus we run the Open as an Intramural Competition. All members can play, no matter their fitness level or CrossFit experience. We even modify the scaled workouts to challenge you appropriately.

As an individual you complete the weekly Open workout during Friday Night Lights (or a specified make up date & time) with your community of Opus peeps. All participants are randomly selected to teams for the Team Challenge of the Intramural. Costumes, participation, cheering, creative FB and IG posts, all amass points towards the coveted Team trophy. Friday Night Lights is a blast! You will challenge yourself, set PR’s, cheer team mates on, and finish with a celebration.

At the end of the 5 week Open series, Opus peeps celebrate our sweat and successes with an After Party. Individual medals and the Team Trophy are awarded! Plus prizes! Swag! And BBQ!!

 

MARK YOUR CALENDARS FEB 21 – MAR 25

Register at the front Desk with one of your Coaches – $25

Email denise@crossfitopus.com

 

Workout of the Day – January 13 2019

LIFT:

Press – 5 x 5

WOD:

Teams of 3

20 min Max Distance Row