Read more about our response to Covid-19 HERE

THURSDAY, 2/29/21

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)


“Banded Scarecrow x 30 seconds each position

Banded Hamstring Flossing x 30-60 seconds each side

Xiopang x 10 reps

Bent Over Rows x 10 reps

Bicep Curl + Push x 10 reps

Reverse Snow Angels x 15-20 reps

Jefferson Deadlifts x 5-10 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)”


Clean (8×1.1, )

Two to three sets of:

Clean x 1.1

*Prepare for your first set in Part A

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

Clean x 1.1

(rest 10 seconds between singles)

Build from approximately 65-70% to today’s heavy over the course of the eight sets.


Three to Four sets of:

Kettlebell Complex

*10 Bulgarian Goat Bag Swings

*10 Single-Arm Kettlebell Presses (each arm)

*10 Alternating Reverse Lunges with Goblet Hold

*10 Single Kettlebell Thrusters (hands on horns)

Rest 2 minutes


Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 12 minutes of:

40 Double-Unders

10 Hang Power Cleans (115/75 lbs)

10 Front-Racked Alternating Reverse Lunges (115/75 lbs)


Complete as many rounds and reps as possible in 12 minutes of:

20/15 Calories of Assault Bike

20 Dumbbell Hang Power Cleans

20 Alternating Reverse Lunges with DB Farmer’s Carry

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.