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CrossFit – Wed, Dec 28

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Two sets of:

Kettlebell Suitcase Carry x 50ft per arm

Kettlebell Sumo Deadlift x 10 reps

Two sets of:

Bear Crawl x 25ft forwards, 25 ft backwards

Kip Swing on Pull-up Bar or Rings x 10 reps

Piked Handstand Push-up x 10 reps


Nate (AMRAP – Rounds and Reps)

AMRAP in 20 minutes

2 Muscle-Ups

4 Handstand Push-Ups

8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here

Complete as many rounds and reps as possible in 20 minutes of:

8 Dumbbell Push Presses

8 Strict Pull-Ups or scale as needed

16 Kettlebell Swings

*Compare results to Jun 03, 2022.


Posterior Chain Strength | Performance & Fitness

Three sets of:

Single-Leg Hip Bridge x 10-12 reps each leg @ 2012

Rest 30 seconds

Frog Pumps x 20 reps @ 1112 (focus on maximal contraction of your glutes during each 2-second hold at the top)

Rest 30 seconds

L-Sit Hold x 45-60 seconds (accumulated)

Rest as needed

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