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WOD

CrossFit – Thu, Feb 22

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, nasal breathing only Sumo Stance Banded Good Morning x 20 reps Bodyweight Walking Lunge x 25 reps

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CrossFit – Wed, Feb 21

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 300m Passive Supinated Grip Hang on Pull-up Bar x 60 seconds Prone Plank x 30

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CrossFit – Tue, Feb 20

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 Walking Lunge x 10 reps Air Squat x 10 reps Side-Plank x 30 seconds

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CrossFit – Mon, Feb 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. Two sets of: 250 Meter Row 10 Kip Swings Two sets of: Broad Jump x 4 reps Barbell or Dumbbell

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Weight Lifting – Sun, Feb 18

CrossFit Odyssey – Weight Lifting Joints/Tens (No Measure) Joints Ten of each: pushups, Back Extensions (supermans), situps, air squats, pull-ups, Push Presses and Overhead Squats Behind the neck press (No Measure) Emphasizes core stability and shoulder mobility. Movement will help find end range of motion

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CrossFit – Sun, Feb 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. 200 Meter Jog Tableturns x 3 rotations per side 200 Meter Jog Single Arm Hang from Pull-Up Bar x 15

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CrossFit – Sat, Feb 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. Run x 400m at an easy to moderate pace Two sets of: Dumbbell Suitcase Carry x 50ft per arm Dumbbell

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CrossFit – Fri, Feb 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. Two sets of: Jump Rope x 60 seconds (may use this time to practice double-unders) Dumbbell Waiter’s Carry x 50ft

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CrossFit – Thu, Feb 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: 250m Row Dive-bomber Push-up x 10 reps Bottom Squat Medicine Ball Hold x 30 seconds One- Two

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CrossFit – Wed, Feb 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. 500 m row, nasal breathing Two sets of: 100 Foot Walking Lunge :30 Seconds Air Squats 3-5 Strict Pull ups

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