Announcements
✨🍻HAPPY HOUR!🍻✨
This coming Friday, May 26th
White Rock Ale House
7331 Gaston Ave.
Join us to celebrate John’s 5th trip to the CrossFit Games and to say goodbye to our dear friend, Father Arthur, who is being transferred to Washington, DC.
Live music from Suburban Crime Spree -a band with another of our long time gym members and HP dad, Steve Haglund!
All are welcome – Come join the fun!
CrossFit Odyssey – CrossFit
Warm-up
Joints/Tens (No Measure)
Joints
Ten of each:
pushups,
Back Extensions (supermans),
situps,
air squats,
pull-ups,
Push Presses and
Overhead Squats
.
Two sets of:
Row x 300 meters
Banded Good Morning x 15 reps
Side Plank x 30 seconds per side
Two sets of:
Broad Jump x 3 reps
Kettlebell Romanian Deadlift x 6 reps
Kettlebell Swing x 12 reps
Weightlifting
Clean and Jerk (8 X (1+1+1))
Every 2:30 minutes, for 20 minutes (8 sets):
Power Clean + Jerk + Clean & Jerk
Build to today’s heavy.
FITNESS:
Three to Four sets of:
Kettlebell Complex
*10 Bulgarian Goat Bag Swings
*10 Single-Arm Kettlebell Presses (each arm)
*10 Alternating Reverse Lunges with Goblet Hold
*10 Single Kettlebell Thrusters (hands on horns)
Rest 2 minutes
Metcon
Metcon (6 Rounds for reps)
PERFORMANCE:
Three sets for max calories + reps of:
90 seconds of Rowing (for Calories)
30 seconds of Thrusters (95/65 lbs)
Rest 2 minutes
Note your calories and reps achieved in each set, then sum them for your total score.
FITNESS:
Three sets for max calories + reps of:
90 seconds of Rowing (for Calories)
30 seconds of Thrusters (Barbell or Dumbbell)
Rest 2 minutes
Note your calories and reps achieved in each set, then sum them for your total score.