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WOD

CrossFit – Wed, Feb 28

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 90 seconds at moderate pace Supinated-Grip Hang on Pull-up Bar x 30 seconds Dumbbell

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CrossFit – Tue, Feb 27

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. “General Running Warm-up” Approximately 50 feet each of: High Knees Over-the-fence, forwards Over-the-fence, backwards Bunny Hops Suicides, remain forward facing

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CrossFit – Mon, Feb 26

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 Two sets of: Dumbbell Suitcase Deadlift x 8 reps, right Dumbbell Waiter’s Carry x

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CrossFit – Sat, Feb 24

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. Three sets of: 2 Minute Machine Warm Up 10-15 Dumbbell Hammer Curl + Overhead Press 30 Second Overhead Dumbell Carry

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CrossFit – Fri, Feb 23

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 Bottom of Squat Goblet Hold x 30 seconds Dumbbell Side Bend x 15 reps

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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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