Read more about our response to Covid-19 HERE

CrossFit – Fri, Jun 14

CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-Up (No Measure)

Dumbbell Warm-Up

50′ Waiters Carry (Right)

10 Single Arm Dumbbell Press (Right)

50′ Waiters Carry (Left)

10 Single Arm Dumbbell Press (Left)

10 Goblet Hold Reverse Lunges

Clean Complex Prep:

3 Clean Pulls

3 Muscle Cleans

3 Front Squats

3 Push Press

3 Hang Power Cleans

3 Jerks


Hang Clean + Jerk (Weight)

Week 2 of an 8 week cycle.

Hang Clean + Jerk @ 40%

Hang Clean + Jerk @ 50%


Every 2 minutes, for 16 minutes (8 sets) of:

Hang Clean + Jerk

Start around 65% of your 1-RM Clean & Jerk and build over the course of the 8 sets to something heavy for today.


Four sets of:

Russian Step-Ups x 10 reps each leg

Rest 30 seconds

Single-Arm Dumbbell Press x 8 reps each @ 2111

Rest 30 seconds

100-Meter Front-Racked Kettlebell Carry

Rest 30 seconds


“CrossFit Games Open Event 20.1” (Time)


Ten rounds for time of:

8 Ground to Overhead (95/65 lbs)

10 Bar-Facing Burpees


Ten rounds for time of:

8 Dumbbell Ground to Overhead (50/35 lbs)

10 Burpees

Time cap: 15 minutes

If you fail to complete this workout within the time cap, please add 1-second for every rep not completed before the 15-minute time cap. For example. if you finished 9 full rounds when the clock reached 15:00, you would enter your score as 15:18 – because you completed all of the work except the 8 ground to overhead + 10 burpees of the final round.

Schedule Your free intro
Talk with a coach about your goals, get the plan to achieve them.


fill out the form below to get started!

Take the first step towards getting the results you want!

learn more about our membership options

Fill out the form below to get started.