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TUESDAY, 3/29/22

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:


Back Extensions (supermans),


air squats,


Push Presses and

Overhead Squats

Warm-up (No Measure)

Two sets of:

Prone PVC Pass-Through x 10

Dumbbell Waiter’s Carry x 50 feet per arm

Two sets of:

Jump-to-Split Drill x 8

Single-Dumbbell Push-Press x 5 per arm


Split Jerk (2X5, 10X2)

Every 90 seconds, for 3 minutes (2 sets):

Behind the Neck Press in Split x 5 reps

Every 2 minutes, for 20 minutes (10 sets):

Split Jerk with a 2-second pause in dip & 2-second pause in Receiving x 2 reps

*Sets 1-2 = @ 65%

*Sets 3-4 = @ 70%

*Sets 5-6 = @ 75%

*Sets 7-10 = @ 80%


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

*Station 1 – Rotational Landmine Press (Left) x 8 reps @ 22X1

*Station 2 – Rotational Landmine Press (Right) x 8 reps @ 22X1

*Station 3 – Cozy Leg Lifts (Left) x 8 reps @ 2114

*Station 4 – Cozy Leg Lifts (Right) x 8 reps @ 2114


Metcon (3 Rounds for reps)

Against a 2-minute running clock

300/250 Meter Row

Max Reps of Strict Handstand Push-Ups OR Dumbbell Push Press

Rest 2 minutes, and repeat for a total of three (3) sets. Note number of handstand push-ups per set, then sum them for your overall score.

Accessory Work

Tabata planks

Tabata side planks

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