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THURSDAY, 2/17/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)


Shoulder Circuit

Bicep Openers x 10 reps

Xiopang x 10 reps

Bent Over Rows x 10 reps

Bicep Curl + Push x 10 reps

Three sets of:

Bear Crawl x 20 steps forward

Bear Crawl x 20 steps backward

(Sub Box Bear Crawls x 45-60 seconds if space is limited)

Suitcase Carry x 50′ feet each arm

(Keep the shoulders square – no leaning)


Shoulder Press (8X2)

Every 2 minutes, for 16 minutes (8 sets):

Shoulder Press x 2 reps @ 21X1

Start at approximately 70% of your 1-RM and build over the course of the 8 sets to the heaviest possible double.


Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Alternating Dumbbell Bench Press x 6 reps each arm @ 20X1

Station 2 – Landmine Row x 6 reps each arm @ 2111

Station 3 – Hollow Rocks or Hold x 60 seconds


Metcon (Time)

Two rounds for time of:

25 Calories of Rowing

20 Single-Arm Dumbbell Push Press*

15 Toes to Bar or Hanging Knee Raises

10 Burpees

*For the Single-Arm Dumbbell Push Press, hold two dumbbells or kettlebells in the front racked position, then perform 10 reps with one arm while holding the other DB/KB in the front racked position. You must perform 10 reps on one arm before switching to the next arm – 10 Left, 10 Right.

Accessory Work

Tabata Single or double unders

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