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Workout of the Day CrossFit Opus – August 2, 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

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LIFT:  Press 3 RM

WOD:

AMRAP in 10 min

5 pull ups

10 Push press @ 95/65

15 Double unders

Workout of the Day CrossFit Opus – July 31st 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

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SKILL: K2E / T2B technique

WOD:

5 Rounds

10 Hollow Rocks

10 KB Slingshots / side

10 push ups

Rest 1 min

Workout of the Day CrossFit Opus – July 20th 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

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LIFT: Back  Squat – 5 RM

WOD:

PARTNER WOD

A) Row  for Distance

B) Wall Ball- AMRAP unbroken 20/14

Do 5 Burpees then Switch Positions

Score=Max Distance in 15 min

Workout of the Day CrossFit Opus – July 19th 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

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SKILL: Max Height Box Jump

WOD:

4 Rounds

1 Sled Pull/Push – from standing  (Sled+90/50)

10 Box Jumps 30/24″

10 Front Squats @ 115/75

 

Workout of the Day CrossFit Opus – July 18th 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

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LIFT: Press – 5 RM

WOD:

20 Calorie Row

20 Push Press 95/65

20 Push Ups

20 Jumping Lunges

3 RFT

Workout of the Day CrossFit Opus – July 15th 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

LIFT:  Snatch – 5 RM

WOD:

ISABEL

Snatch 135/95

30 Reps for Time

Workout of the Day CrossFit Opus – July 13, 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

 

SKILL:  Agility & Speed drills

 

WOD:

5 Rounds

5 Strict Press @ 105/75

10 Ball Slams @ 25/20

5 Strict Pull ups

10 Push ups

1 min Rest

 

Workout of the Day CrossFit Opus-July 12, 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

Rowers

LIFT: Clean – 5 RM

WOD:

Team Of 3

-AMRAP in 20-

A) 500 m row

B) AMRAP: 1 Rope Climb

10 Wall Balls 20/14 #

C) Rest

-alternate stations as rows completed

-score total reps + distance rowed

 

 

Workout of the Day CrossFit Opus – July 2, 2013 WOD

CROSSFIT OPUS – WORKOUT OF THE DAY

 

LIFT:  Deadlift – 5 RM

 

WOD:

AMRAP in 9 min

3 HSPU

6 Pull ups

9 KB Swings @ 32/24 kg