Workout of the Day – July 12 2014
SKILL: Max load sled push – 50 ft WOD: “Ode to Element CrossFit Ontario Open” 200m Run Thruster @ 95/65 pull ups 15/12/9/6/3 12 min... Read More
Workout of the Day – July 8 2014
SKILL: Atlas Stone Cleans WOD: AMRAP in 7 200m Run 15 Ball Slams 10 Russian twist/side @ 16/12 kg
Workout of the Day – July 4 2014
SKILL: 50 foot Tire flip for time WOD: 15-12-9-6-3 Man makers @ 30/20 pull ups 20 min Cap
Workout of the Day – June 29 2014
LIFT: Front Squat – 5 x 2 WOD: AMRAP in 12 3 Tire flips 6 Burpees 9 Box Jumps
Workout of the Day – June 9 2014
SKILL: Max Handstand or Frog stand hold WOD: 4 Burpees 4 Stones to shoulder 8 Burpees 8 Stones to shoulder 16 Burpees 16 Stones to... Read More
Workout of the Day – February 23 2014
SKILL: 5 x 100m Row sprints WOD: 5 Sandbag cleans 5 Over Sandbag Burpees 10 Sandbag cleans 10 Over Sandbag Burpees 15 Sandbag cleans 15 Over Sandbag... Read More
Workout of the Day – December 15 2013
LIFT: Clean & Jerk 7 x 1 WOD: 3 Tire flips 1 Sled push 3 Atlas Stone Cleans 1 Sled push 3 Weighted dips 1... Read More
CrossFit Opus Workout of the Day – September 20, 2013
CROSSFIT OPUS – WORKOUT OF THE DAY SKILL: Double unders – 3x max reps WOD: 3RFT 1 Sled push +90/45# 7 T2B 14 Supine Body... Read More
Workout of the Day CrossFit Opus – August 7, 2013 WOD
CROSSFIT OPUS – WORKOUT OF THE DAY LIFT: Front Squat – 3 RM WOD: 2 RFT 3 Tire Flips 50 Double unders 6 strict pull... Read More
Workout of the Day CrossFit Opus – August 4, 2013 WOD
CROSSFIT OPUS – WORKOUT OF THE DAY LIFT: Back Squat 3 RM WOD: AMRAP in 15 5 Sandbag Cleans @ 45/25# 50 ft walking lunge... Read More