Announcements
CLOSED Saturday, 12/24 ~ Christmas Eve AND Sunday, 12/25 ~ Christmas Day!
Monday, 12/26 – 9am class and 12:00 class ONLY ~ Closed rest of day!
Have a wonderful holiday with your loved ones!
CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups,
Back Extensions (supermans),
situps,
air squats,
pull-ups,
Push Presses and
Overhead Squats
.
Three sets of:
Ring row x 10 reps
Dip Support Hold (on rings or bars) x 30 seconds
Dumbbell Romanian Deadlift x 10 reps
Two sets of:
Dumbbell Goblet Squat x 10 reps
Dumbbell Waiter’s Carry x 50 ft per arm
Kip Swing x 10 reps
Metcon
12 Days of Christmas 2022 (Time)
A little holiday treat, Invictus style. Perform the movements to the tune of “12 Days of Christmas”
1 – 100 Meter Run or 25 Double-Unders
2 – Power Cleans (135/95 lbs)
3 – Ring Dips
4 – Dumbbell Ground to Overhead (45/30 lbs)
5 – Burpees
6 – Toes to Bar
7 – Push-ups
8 – Box Jumps
9 – Kettlebell Swings (32/24 kg)
10 – Pull-ups
11 – Front Squats (135/95 lbs)
12 – Shoulder to Overhead (135/95 lbs)
Follow the movements to the tune of the song 12 days of Christmas. It’ll go like this . . .
1 – 100 Meter Run or 25 Double-Unders
2 – 2 Power Cleans; 100 Meter Run or 25 Double-Unders
3 – 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
4 – 4 Dumbbell Ground to Overhead; 3 Ring Dips; 2 Power Cleans; 100 Meter Run or 25 Double-Unders
. . . and so on
FITNESS:
1 – 100 Meter Run
2 – Burpee Box Jump-Overs
3 – Push-Ups
4 – Toes to Bar
5 – Burpees
6 – Dumbbell Grounds to Overhead
7 – Push-ups
8 – Jumping Lunges
9 – Kettlebell Swings
10 – Shoulder to Overhead
11 – Goblet Squats
12 – Pull-Ups
Follow the movements to the tune of the song 12 days of Christmas.