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WEDNESDAY, 1/15/2020

CrossFit Odyssey – CrossFit


Joints/Tens (No Measure)


Ten of each:

pushups, Back Extensions (supermans), situps, air squats, pull-ups, push presses, overhead squats

Warm-up (No Measure)

Thoracic Iso Holds

Four Sets (alternate sides to complete 2 sets on each side):

Kettlebell Windmill x 5

Waiter Carry x 25 yards

Single-Arm Kettlebell Deadlift x 5

Suitcase Carry x 25 yards

Single-Leg Kettlebell Deadlift x 5


Deadlift (5X1)


Every 2 minutes, for 10 minutes (5 sets):

Deadlift x 1 rep @ 90-95% of TRAINING 1-RM

A training 1-RM is the weight you can move successfully without mechanical failure. If you begin to lose positioning or proper mechanics, terminate the set immediately.


Every 90 seconds, for 18 minutes (4 sets) of:

Station 1 – Dumbbell Death March x 12 reps @ 3011

Station 2 – Barbell Hip Thrusts x 12 reps @ 20X1

Station 3 – Side Plank Hold x 30 seconds each side



Metcon (AMRAP – Rounds and Reps)


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

10 Box Jumps (24″/20″ – step down)

10 Toes to Bar

10 Alternating Reverse Lunges (50/35 lb DBs)


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

10 Box Jumps (step down)

10 Strict Knees to Elbows or Hanging Leg Raises

10 Alternating Reverse Lunges

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