Read more about our response to Covid-19 HERE

TUESDAY, 6/30/2020

CrossFit Odyssey – CrossFit


Join Zoom Meeting

Meeting ID: 870 3734 3140

Password: 784101

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 #11 (No Measure)

3 sets of:

Ab Wheel Rollouts or Slideouts x 10/15/20 reps

Single Leg hip Bridge on Chairs (each leg) x 10/15/20 reps

Doggie Lateral Leg Lifts (each leg) x 10/15/20 reps

Hand Plank In & Outs w/ sliders x 10/15/20 reps

Supine Hamstring Curl w/sliders x 10/15/20 reps

Adductor Leg Lift (each leg) x 10/15/20 reps

Do not rest between sets

Warm-up (No Measure)


Three Sets:

5 Deadlifts

(practice touch and go cycling)

20-30 seconds Handstand Hold

(practice perfect hand placement each time)


Two Sets:

10 Bird Dogs

10 Dead Bugs

3-5 Dragon Flags


Diane – Strict (Time)


“Strict Diane”

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

225/155 lb Deadlifts

Strict Handstand Push-UpS

For time:

36 Kettlebell Swings

36 Push-Ups

24 Kettlebell Swings

24 Push-Ups

12 Kettlebell Swings

12 Push-Ups


Every 2 minutes, for 18 minutes (3 sets) of:

Station 1 – Barbell Hip Thrust x 6 reps @ 21X1

Station 2 – Band Pull-Aparts x 30 reps @ 1010

Station 3 – L-Sit x 60 seconds (accumulated time)

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.