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TUESDAY, 5/12/2020

CrossFit Odyssey – CrossFit

5:30am ZOOM
Meeting ID: 834 9771 8564
Password: 853944

7am ZOOM
Meeting ID: 826 032 637
Password: 007545

8am ZOOM
Meeting ID: 868 9509 5764
Password: 415374

9:30am ZOOM
Meeting ID: 894 2767 2227
Password: 050060

12:30pm ZOOM
Meeting ID: 823 4490 0039
Password: 205312

4:30pm ZOOM
Meeting ID: 827 1615 2224
Password: 629251

5:30pm ZOOM
Meeting ID: 843 9541 0806
Password: 169804

6:30pm ZOOM
Meeting ID: 871 9294 7014
Password: 195008


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

Warm-up (No Measure)

Complete as many rounds and reps as possible, at 75-80% effort, in 8 minutes of:

10 Single-Leg Ground to Sky Touches

10 Air Squats

30 seconds Static Squat Hold

20 Mountain Climbers

Complete as many rounds and reps as possible, at 75-80% effort, in 4 minutes of:

10 Alternating Cossack Squats

10 Down Ups

30 Second Balance on Right Leg

30 Second Balance on Left Leg

Metcon (2 Rounds for time)

Complete rounds of 21, 15 and 9 reps for time of:


Dumbbell Deadlifts

Rest until the running clock reaches 28:00, and then perform the following…

For time:

21 Burpees

42 Alternating Reverse Lunges

15 Burpees

30 Alternating Reverse Lunges

9 Burpees

18 Alternating Reverse Lunges

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds and reps as possible in 10 minutes of:

14 Single-Arm Dumbbell Clean and Jerk (7 Left; then 7 Right)

28 Sit Ups

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