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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)

3 sets

15x plank pulls with a 1 second hold (rt/lt)

30x bicycle crunches

2 Sets (with empty bar):

5 Deadlift, 5 Bent-Over Rows, 5 Strict Press

5 Hang Power Clean, 5 Front Squat

5 Split Jerk, 10 Alternating Reverse Lunges w/ Bar Overhead (or front rack if OH is an issue)

5 Good Mornings, 5 Jumping Squats

*Every new line means take a short break before moving to the next movements


Hang Clean (8 x (1+1+1))

Every 2 minutes, for 16 minutes (8 sets) of:

Clean Lift-Off + Clean + Hang Clean

Build over the course of the 8 sets to something heavy for today. A Clean Lift-Off is the first portion of the clean, from the ground to the knees. Keep your torso angle consistent through all phases of this lift-off, and pause 2-seconds at the knees for the lift-off.


Three sets of:

– Hanging Med-Ball Hamstring Curls x 10-12 reps @ 2111

Rest 45 seconds

– 100-Foot Bottom’s Up Kettlebell Carry – 50-foot each arm

Rest 45 seconds

– Bulgarian Goat Bag Swings x 10 reps @ 3011

Rest 45 seconds

– L-Sit Hold x 15.15.15 seconds

(rest 5 seconds between 15 second holds)

Rest 45 seconds



Metcon (AMRAP – Rounds and Reps)

Option 1

Complete rounds of 9, 7 and 5 reps for time of:

205/145 lb Clean (power or full)

Ring Muscle-Up

Metcon (Time)

Option 2

For time:

15 Power Cleans (155/105 lbs)

30 Ring Dips

10 Power Cleans

20 Ring Dips

5 Power Cleans

10 Ring Dips

Metcon (AMRAP – Rounds and Reps)


Complete as many rounds and reps as possible in 8 minutes of:

10 Stationary Dips

20 Kettlebell Swings

30 Banded Triceps Extensions

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