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SUNDAY, 1/3/2021

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813


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

Kari Pearce ABs 2 (No Measure)

9 MINUTE AMRAP (As Many Reps As Possible)

– 10 Burpees

– 10 V-Ups

– 10 Plank Walkouts

– 10 Reach Thrus (each side)

– 10 Seated Leg Lifts

Warm-up (No Measure)


Every minute, on the minute, for 12 minutes:

Minute 1 – Handstand Hold Work x 34-45 seconds

Minute 2 – Roll to Candlestick x 10 reps

Minute 3 – Overhead Stability Hold x 30-45 seconds

(if you don’t have a Bamboo Bar, kettlebells, sandbag, plates, whatever is challenging!)




Metcon (Time)

For time:

10 Cleans @ 60% of 1-RM Clean

8 Cleans @ 65% of 1-RM

6 Cleans @ 70% of 1-RM

4 Cleans @ 75% of 1-RM

Use one barbell switching out your own plates. Move the barbell the fastest, most efficient way. Please note both your time and the load used.


Strict Nicole (AMRAP – Rounds and Reps)

As many rounds and reps as possible in 20 minutes:

Run 400 Meters

Max Strict Pull-Ups

If you don’t have strict pull-ups then try this modification: Seated Strict Pull-Ups

This is a strict version of Nicole so instead of doing kipping pull-ups, you’ll be doing strict pull-ups. This workout is essentially testing strict pull-up endurance so be smart as to when you jump up onto the pull-up bar. Your set ends when you drop off the bar. Start off fast on your runs and then pull back with 100-150 meters left in your run to bring your heart rate down for your strict pull-ups. You can utilize any grip or do a mixture of grips throughout the workout!

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