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WEDNESDAY, 10/23/19

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)

Wall Slides x 10 @ 3030

Pec Activation

Every Minute on the Minute for 6 minutes (2 sets):

Station 1 – Parallette Shoot-Throughs x 3-5 reps

Station 2 – Glute Bridges x 10 @ 20X2

Station 3 – Paloff Side Steps x 4-5 each side


Bench Press (10X3)


Every 90 seconds, for 15 minutes (10 sets):

Bench Press x 3 reps @ 65-70% of 1-RM Bench Press

The goal is to move the barbell as quickly as possible from your chest to full elbow extension. Next week you’ll work to a 1-RM, so visualize a max load every rep this week as you accelerate the barbell off your chest.


Three sets of:

1-1-2 Dumbbell Bench Press x 8 reps

Rest 60-90 seconds

Kettlebell Rows x 6 reps each arm @ 21X0

Rest 60-90 seconds


Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 15 minutes of:

40 Double-Unders

20 Push Presses (95/65 lbs)

10 Chest-to-Bar Pull-Ups


Complete as many rounds and reps as possible in 15 minutes of:

20 Lateral Jumps Over Parallette

10 Strict Handstand Push-Ups or L-Seated Dumbbell Presses

5 Strict Chest-to-Bar Pull-Ups

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