This coming Friday, May 26th
White Rock Ale House
7331 Gaston Ave.
Join us to celebrate John’s 5th trip to the CrossFit Games and to say goodbye to our dear friend, Father Arthur, who is being transferred to Washington, DC.
Live music from Suburban Crime Spree -a band with another of our long time gym members and HP dad, Steve Haglund!
All are welcome – Come join the fun!
CrossFit Odyssey – CrossFit
Joints/Tens (No Measure)
Ten of each:
Back Extensions (supermans),
Push Presses and
One set of:
Kettlebell Farmer’s Carry x 200m
Two sets of:
Kettlebell Side Bend x 10 reps per side
Kettlebell Suitcase Deadlift x 10 reps per side
Double Kettlebell Sumo Deadlift x 10 reps
Diane – Strict (Time)
Complete rounds of 21, 15 and 9 reps for time of:
225/155 lb Deadlifts
Strict Handstand Push-UpS
36 Kettlebell Swings
18 Knees to Elbows or Hanging Leg Raises
24 Kettlebell Swings
12 Knees to Elbows or Hanging Leg Raises
12 Kettlebell Swings
6 Knees to Elbows or Hanging Leg Raises
Strength & Skill
Posterior Chain Accessory Progression
Every 2 minutes, for 18 minutes (3 sets) of:
Station 1 – Barbell Hip Thrust x 6 reps @ 21X1
Station 2 – Band Pull-Aparts x 30 reps @ 1010
Station 3 – L-Sit x 60 seconds (accumulated time)