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CrossFit – Wed, Oct 19

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats
Run x 400m

Two sets of:

Dumbbell Waiter’s Carry x 50 feet per arm

Suitcase Dumbbell Romanian Deadlift x 6 reps per side

If working on the Performance track, additionally perform one to two sets of:

“3-Position Snatch Warm-Up”

High Hang Power Snatch x 3 + 3 Overhead Squats

Low Hang Power Snatch x 2 + 2 Overhead Squats

Slow Pull Snatch x 1



Snatch (5x(1+1), 5×1)

Every 2 minutes, for 10 minutes (5 sets):

Hang Snatch + Snatch from 2″ Below the Knee

Start around 70-75% and build to 85% of your 1-RM Snatch.

Immediately followed by…

Every minute, on the minute, for 5 minutes (5 sets):

Snatch x 1 rep

Aim to perform these at around 87-90% of your 1-RM Snatch.


Every 2 minutes, for 16 minutes (2 sets of each):

Station 1 – Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111

Station 2 – Nose-to-Wall Handstand Hold x 60 seconds

Station 3 – Dumbbell Death March x 20 steps @ 2011

Station 4 – L-Sit Taps x 40 seconds (10 each leg x 2 sets)


Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 14 minutes of:

24 Alternating Pistol Squats

18 Chest-to-Bar Pull-Ups

12 Alternating Dumbbell Snatches (50/35 lbs)

Complete as many rounds and reps as possible in 14 minutes of:

16 Alternating Pistol or Cossack Squats

12 Alternating Dumbbell Snatches

8 Strict Pull-Ups

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