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WOD

CrossFit – Fri, Apr 19

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Row x 500m Bodyweight Walking Lunge x 20 steps Assault Bike x 2 minutes Dive Bomber Push-Up x 10 reps

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CrossFit – Thu, Apr 18

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Two sets of: Assault Bike x 60 seconds Robo Dog x 50ft forwards, 50 ft backwards Barbell Kang Squat x

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CrossFit – Wed, Apr 17

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Two sets of: Row x 90 seconds Curtsy Lunge x 8 per side “Weight Plate Squat Warm-up” Heels-elevated T-Spine Rotations

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CrossFit – Tue, Apr 16

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Run x 400m, nasal breathing only Two sets of: Scapular Pull-up x 10 reps Kip Swing x 10 reps Box

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Sunday Story…The Comfort Paradox

I rarely do this but the other day I read something that just hit home. It came from Ross Harkness on Instagram. Here it is:  The Comfort Paradox The more you lean into comfort, the worse you feel. The more you lean into discomfort, the

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CrossFit – Mon, Apr 15

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Two sets of: Supinated Grip Passive Hang on Pull-up Bar x 60 seconds Dive-Bomber Push-up x 10 reps Run x

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CrossFit – Sun, Apr 14

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Two rounds of: 100 Foot Farmer Carry 100 Foot Double Overhead Carry 45 Second Low Ring Plank Hold 30 Second

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CrossFit – Sat, Apr 13

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Two sets of: Run x 200m Hanging Knee Raise Hold x 30 seconds Kettlebell Goblet Squat Hold x 30 seconds

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CrossFit – Fri, Apr 12

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Two Sets w/ PVC or empty barbell: 5 Muscle Snatch, 5 Overhead Squat 4 Power Snatch, 4 Overhead Squat 3

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CrossFit – Thu, Apr 11

CrossFit Odyssey – CrossFit Warm-up Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats. Assault Bike x 3 minutes Two set of: Walking Lunge x 20 steps Side Plank x 20 seconds per side

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