Read more about our response to Covid-19 HERE

TUESDAY, 1/19/2021

CrossFit Odyssey – CrossFit

Join Zoom Meeting
Meeting ID: 621 002 4813


CORE: 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)


Two Sets with Each Arm:

Single-Arm Floor Press x 6 @ 3113 tempo

Single-Arm Extended Hip Bridges x 6

Turkish Get-Ups x 3

Front Rack Hold Alternating Reverse Lunges x 6



Three sets of:

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

immediately followed by…

Banded Overhead Triceps Extension x 30 reps

Rest 60-90 seconds

Landmine Row x 6 reps each arm @ 21X0

Rest 60-90 seconds


Metcon (3 Rounds for time)

Every 6 minutes, for 18 minutes (3 sets) for times:

500 Meter Row

20/15 Calories of Assault Bike

15 Dumbbell Box Step-Overs (50/35 lb DBs; 24″/20″)

Please adjust distances/reps as needed to ensure at least 60 seconds of rest between sets

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.