Announcements

Monday SEP 2

LABOR DAY SCHEDULE

8AM AND 10 AM CLASSES ONLY

CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints Ten of each:

Pushups,

Back Extensions (supermans),

Situps,

Air Squats,

Pull-ups,

Push Presses and

Overhead Squats

.

Warm Up

2 rounds

On the rower without feet strapped in

15 sec each

Leg drives

Hip and knee extension( leave back)

Arms Only

On the Money (10 Rounds for reps)

10 rounds alt damper settings

A. Setting at 10

B. Setting at 1

30 secs work/1min rest
key is consistency/fast recovery

row for meters

on the next round you have to match meters if not burpee over the rower penalty.

example target is 210 m, if next round I do 208 or 212 . 1 burpees over the rower for every 2 meters off.

Burpees can be done during rest or after…

Metcon (3 Rounds for reps)

6 round ea (18 minutes)

Complete within 90sec

A- 250m row

B- Burpee with med ball to tall box
A-Should be completing row with 30 seconds left

B- Goal reps should 8-12 per round