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WEDNESDAY, 3/31/21

CrossFit Odyssey – CrossFit

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Meeting ID: 621 002 4813


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)

Banded Lat Stretch x 30-60 seconds per side

Banded Sampson Stretch x 30-60 seconds per side

Lateral Banded Walks x 30 seconds each direction

Scapular Pull-Ups x 10-15 reps

Three Sets:

1 Cluster* + 2-3 Thrusters

*Squat Clean straight into Thruster – this is to practice going straight into your first rep each set of the thrusters.

Rest as needed

Followed by…

30 seconds Assault Bike

3 Pull-Ups (or Burpees if you are saving your pull-ups)

20 seconds Assault Bike

3 Pull-Ups

10 seconds Assault Bike

3 Pull-Ups

*Sub burpees for pull-ups if you are saving yours for the workout.


Paused Front Squat (1×1)

In 15 minutes build to today’s 1-RM Dead-Stop Front Squat


Every minute, on the minute, for 15 minutes (3 sets):

Minute 1 – 45-Second Wall Sit

Minute 2 – 45 seconds of Goblet Squats

Minute 3 – 45 seconds of Banded Good Mornings

Minute 4 – 30-Second L-Sit (accumulated time)

Minute 5 – 10 Supine Ring Rows @ 21X0


“Fran Sandwich” (Time)

For time:

1000 Meter Row

Rounds of 21, 15 and 9 reps of:

Thrusters (95/65 lbs)


800 Meter Run

For time:

800 Meter Run

15 Dumbbell Thrusters

15 Strict Pull-Ups

12 Dumbbell Thrusters

12 Strict Pull-Ups

9 Dumbbell Thrusters

9 Strict Pull-Ups

1000 Meter Row

Compare results to November 02, 2020.

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