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THURSDAY, 4/16/2020

CrossFit Odyssey – CrossFit

Warm-up

6am Join Zoom Meeting

https://zoom.us/j/696976051?pwd=d3BhZzJKV1BXRldWZ1RKL3FOWStSZz09

Meeting ID: 696 976 051

Password: 415256

7am Join Zoom Meeting

https://zoom.us/j/826032637?pwd=clYyZ2Y5YUxZRWdpTEFvMnkvQWFGQT09

Meeting ID: 826 032 637

Password: 007545

12pm Join Zoom Meeting

https://zoom.us/j/551839735?pwd=MEJGWkN5K1lMZml3d2ZRQTJ2akJtQT09

Meeting ID: 551 839 735

Password: 620329

6pm Join Zoom Meeting

https://zoom.us/j/156921334?pwd=VHlIUENjckp3eE1wd3UrRGY0VHNhUT09

Meeting ID: 156 921 334

Password: 335011

Joints/Tens (No Measure)

Joints

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

Strength/Skill

Every 90 seconds, for 18 minutes (3 sets) of:

Station 1 – Strict DB/KB shoulder Press (right) x 8 reps @ 2111

Station 2 – Strict DB/KB shoulder Press (left) x 8 reps @ 2111

Station 3 – Single-Arm DB/KB Row (Left) x 8-10 reps @ 2111

Station 4 – Single-Arm DB/KB Row (Right) x 8-10 reps @ 2111

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 8 minutes of:

20 Jumping Lunges (or Alternating Reverse Lunges)

15 Kettlebell Swings

10 Push-Ups

OR

Complete as many rounds and reps as possible in 8 minutes of:

30 Double-Unders

10 Burpees Over the Dumbbells

3 DB Ground to Overhead each arm

Accessory Work

8 Minute Abs

Tabata

20 seconds work / 10 seconds rest
YOU TUBE VIDEO: https://youtu.be/FZOquEUZTvY

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