Read more about our response to Covid-19 HERE

CrossFit – Thu, Jul 4

CrossFit Odyssey – CrossFit

Joints/Tens (No Measure)

Joints Ten of each:


Back Extensions (supermans),


Air Squats,


Push Presses and

Overhead Squats


Warm-Up (No Measure)

200-meter easy jog into …

50′ Waiters Carry (Right)

10 Single Arm Dumbbell Press (Right)

50′ Waiters Carry (Left)

10 Single Arm Dumbbell Press (Left)

10 Dumbbell Goblet Squats

5 Single Arm Dumbbell Squat Cleans (Left)

5 Burpees

5 Single Arm Dumbbell Squat Cleans (Right)

Lumberjack Prep:

With an empty barbell complete:

7 Deadlifts

7 Back Squats

7 Overhead Squats

Build to the deadlift and overhead squat weight you plan to use in the workout then complete the following:

10 Kettlebell swings

5 Deadlifts @ prescribed weight

10 Kipping Swings

5 Overhead Squats @ prescribed weight

5 Pull Ups

10 Box Jumps

5 Chest to Bar Pull-Ups


Lumberjack 20 (Time)

For Time

20 Deadlifts (275/185 lb)

400 meter Run

20 Kettlebell Swings (2/1.5 pood)

400 meter Run

20 Overhead Squats (115/75 lb)

400 meter Run

20 Burpees

400 meter Run

20 Chest-to-Bar Pull-Ups

400 meter Run

20 Box Jumps (24/20 in)

400 meter Run

20 Dumbbell Squat Cleans (45/35 lb)

400 meter Run
On Nov. 5 2009, a terrorist attacked fellow soldiers and civilians at Fort Hood, TX. Killing 12 soldiers and one civilian and wounded 43 others.
To learn more about Lumberjack 20 click here


For time:

20 Deadlifts or KB Deadlifts

200-meter Run

20 Kettlebell Swings

200-meter Run

20 Overhead Squats

200-meter Run

20 Burpees

200-meter Run

10 Strict Pull-ups

200-meter Run

20 Step-Ups

200-meter Run

20 Dumbbell Squat cleans

200-meter Run

Goal < 30:00
Time Cap 35:00

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.