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CrossFit – Wed, Oct 18

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Two sets of:

Assault Bike x 90 seconds at moderate pace

Supinated-Grip Hang on Pull-up Bar x 30 seconds

Dumbbell Waiter’s Carry x 50ft per arm

Two sets of:

Banded Press x 15 reps

Bear Crawl x 25 feet forwards, 25 feet backwards


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:

4 Strict Handstand Push-Ups or 8 Dumbbell Push Presses

8 Strict Pull-Ups

16 Kettlebell Swings

Compare results to May 31, 2023.

Strength & Skill

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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