Read more about our response to Covid-19 HERE

FRIDAY, 7/17/2020

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, CORONA At-Home Workouts – SUB LUNGES, BURPEES for Push Presses and Overhead Squats

Core #12 (No Measure)

3 sets of:

Breakdancers with Push-Up x 60 seconds

Hand Plank Arch/Hollow x 10/15/20 reps

Hollow Roll to Tuck-Up or V-Up x 10/20/30 reps

Reverse Snow Angle x 20/30/40 reps

Rest 2 minutes

Warm-up (No Measure)

Wall Slides x 5 @ 3131

CrossOver Symmetry Y’s, T’s & W’s x 5 per position

Pec Activation x 60-90 seconds

2 sets:

Station 1 – Parallette Shoot-Throughs x 3-5 reps

Station 2 – Glute Bridges x 10 @ 20X2

Station 3 – Paloff Side Steps x 4-5 each side


Three sets of:

1-1-2 Dumbbell Bench Press x 8-10 reps

Banded Overhead Triceps Extension x 30 reps

Rest 60-90 seconds

Landmine Row x 6 reps each arm @ 21X0

Rest 60-90 seconds


Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 15 minutes of:

5 Strict Pull-Ups

10 Burpees

15 Push Presses (115/75 lbs) (scale to DB Push Press)

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.