Read more about our response to Covid-19 HERE

CrossFit – Sun, Sep 17

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

BikeErg or Row x 5 minutes @ easy pace

Kettlebell Warm-Up

Two sets of:

Kneeling Kettelbell Halos x 5 reps each direction

Single Arm Kettelbell Shoulder to Overhead x 5 reps each side

Kettlebell Snatches x 10 reps

Russian Kettlebell Swings x 15 reps


Hang Snatch (3 x (2-3), 6 x (1+1))

Every minute, on the minute, for 3 minutes:

2-3 Muscle Snatches @ 60+%

Every 90 seconds, for 9 minutes (6 sets of):

Hang Snatch x 1.1 @ 75-85%

Push Press (8 x 3)

Eight sets of:

Push Press x 3 reps @ 75-80%

Rest 60-90 seconds between sets

Dips (These can be ring or matador or any other scale – challenge yourself!)

Two sets of:

Max Effort Tempo Stationary Dips @ 1111 Rest as needed

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.