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CrossFit – Sun, Oct 29

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Three sets of:

1-2 Minutes Assault or Echo Bike @ 50-60% effort

30 Second Single Arm Overhead Hold each arm

30 Second Supinated Grip Hang from Pull Up Bar


Three sets of:

5-8 Push Ups

30 Second Front Leaning Rest

4-6 Pronated Grip Strict Pull Ups (add a band if needed)

10 Single Arm Ring Rows

Strength & Skill

Three sets of:

6-8 Box Jump Up to Low Catch (60+: 3 reps)6-8 Muscle-Up Transition with Feet on Box (60+: 3 reps)

Rest as needed

Pulling Volume Accumulation:

Every minute, on the minute, for 10 minutes:

Station 1: BikeErg x 60 seconds

Station 2: Choose from below:

Option 1:

4 Chest-to-Bar Pull-Ups

3 Bar Muscle-Ups

2 Bar Dip

Option 2:

3 Chest-to-Bar Pull-Ups

2 Bar Muscle-Ups

1 Bar Dips

Option 3:

4 Pull-Ups

3 Chest-to-Bar Pull-Ups

Scaling Options for Chest-to-Bar/Chin-over-the-Bar Pull-Up (choose one of the following):

Chin-over-the-Bar Pull-Ups

Jumping Chest-to-Bar / Chin-over-the-Bar Pull-Ups

Band Assisted

Scaling options for Bar Muscle-Ups (choose one of the following):

Jumping Bar Muscle-Ups

Banded Bar Stomps

Chest-to-Bar Pull-Ups

Band Assisted Bar Muscle-Ups


Metcon (No Measure)

Every minute, on the minute, for 32 minutes (8 sets of):

Station 1: 25 Foot Handstand Walk

Station 2: 15/12 Calorie Row

Station 3: 2 Wall Walks + 2 Strict Handstand Push-Ups to 2″” riser

Station 4: Rest

If you don’t have handstand walking yet then substitute with one of the following:

Freestanding Handstand Marching x 2 reps for every 5 ft’

Handstand Marching on Box x 2 reps for every 5 ft’

Wall Facing Handstand Marching x 2 reps for every 5 ft’

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