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WEEK OF SEPTEMBER 24-30

WOD 1.PNG

Battle of the Vikings 2018


WOD 1
Part A- 2min. Max Cal Assault Bike
Part B- 6min. to Est. 1RM Clean

Part A- Switch partners after 1min. - Score is total cals.
Part B- 1 Person lifts at a time. Teams have 6min. total for both partners to lift. Score 1RM from each partner combined.

It’s Not Too Late!
Grab your partner and register! Wednesday Sept. 26th is that last day for registration.

MONDAY

Back Squat

3 RNDS
400m Run
20 DB Snatch
20/15 Cal Bike


TUESDAY

AMRAP 10
1 Mile Run
Max Rep C & J
Rest 3min
AMRAP 7
800m Run
Max Rep Power Snatch
Rest 3min.
AMRAP 4
400m Run
Max Rep Thruster


WEDNESDAY

Overhead Pressing

AMRAP 8
10/7 Cal Bike
10 Wallballs


THURSDAY

“Sammy”
5 RNDS
200m KB Run
14 Push Ups
10 Pull Ups
5 Over/Unders
5 Tire Flips


FRIDAY

Squat Clean

3 RNDS
500m Row
12 Burpees
21 Box Jump


SATURDAY

AMRAP 5
15-12-9
Power Snatch
Pull Ups
REST 5min.
AMRAP 5
15-12-9
Thruster
T2B


SUNDAY

Turkish Get Up

AMRAP 18
21/15 Cal Bike
18 Jumping Lunges
15 KBS
12 Burpee


BARBELL

Split Jerk

Front Squat

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WEEK OF SEPTEMBER 17-23

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Please join us this Saturday Sept. 22nd along side many other local CrossFit affiliates as we band together to support our fallen comrade’s family, Lt. Nathan Flynn. Lt.
Flynn passed away in the Line of Duty on the morning of July 23, 2018, while operating as the “lineman” on Engine 101. He is survived by his wife, Celeste, and five children. He was a 13 year member of Howard County Fire & Rescue (Maryland). 

There is a GoFundMe page set up, and is being run by Howard County Professional Firefighters – IAFF Local 2000.
We ask that in addition to the WOD, you support his family. The GoFundMe page link can be found here:
https://www.gofundme.com/HowardCountyFlynnLODD

You can also drop off cash or check donations to ODIN CrossFit and we will turn them in to the foundation. Make checks payable to Howard Heroes Fund with “Flynn” in the memo.


We will be running heats for the workout 8am-10am. We ask that ALL members & non-members attending make a donation.

Members Register in TRIIB

MONDAY

Hang Power Clean

3 RNDS
60 Air Squat
21/15 Cal Bike
15 HPCL


TUESDAY

Handstand Practice

FT
200m Run
21 DL
200m Run
18 St. HSPU
200m Run
15 DL
200m Run
12 St. HSPU
200m Run
9 DL
200m Run
6 St. HSPU


WEDNESDAY

AMRAP 20
30 OHS
30 BJ
30 T2B
30 Cal Row


THURSDAY

3 RNDS
50/35 Cal Bike
200m Farmers Carry
3 Rope Climbs


FRIDAY

3 RNDS
500m Row
400m Run


SATURDAY

“Flynn”
200m Double Plate Carry
50 Slam Balls
50-40-30-20-10
Russian KBS
Push Ups
Into….
50 Slam Balls
200m Double Plate Carry


SUNDAY

Stones Ground Over Shoulder

Partner
21-18-15-12-9
Syncro DB Thrusters
*200m Run Together after each set.


BARBELL

Snatch
Tempo DL

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WEEK OF SEPTEMBER 10-16

39515280_1014264358756572_351185641704259584_n.jpg
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Calling all competitors!

ODIN CrossFit is hosting our annual
partner CrossFit Competition on

Saturday October 6th!

M/M  & F/F
RX & Scaled Divisions

4 WOD- CASH Prizes- Vendors & MORE!

Don't Wait!

Space is limited and filling FAST!

Click below for details & to register. 

MONDAY

Power Snatch 

AMRAP 13
60 DB Snatch
50 WB
40 Cal Row
20 Burpee Box Jump
10 Bar MU


TUESDAY

Strict Press

AMRAP 15
30 DU
15 PCL
30 DU
15 T2B


WEDNESDAY

Thruster

2 RNDS
400m Run
21 Thrusters


THURSDAY

5 RNDS
1min. Stations
KBS
Reverse Walking Lunge
Cal Bike
Rest


FRIDAY

1K Row
Into...
3 RNDS
21 DL
15 BF Burpee
9 Push Jerk


SATURDAY

30 C2B
800m Run
15 Power Snatch
800m Run
15 Power Snatch
800m Run
30 C2B


SUNDAY

EMOM 16
Min. 1- 10 Push Ups + 20 DU
Min. 2- Max Cal Row


BARBELL

Clean & Jerk Complex
Tempo Back Squats

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WEEK OF SEPTEMBER 3-9

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LABOR DAY MONDAY

9am ONLY

Members- Register in TRIIB
We will be running heats for the workout starting at 9am.

MONDAY

HOTSHOTS 19
6 RNDS
30 Air Squat
19 PCL
7 St. Pull Up
400m Run


TUESDAY

Back Squat

5 RNDS
3 RMU
15 Thruster


WEDNESDAY

2K Row


THURSDAY

AMRAP 18
18/12 Cal Bike
15 WB
12 DB Snatch
9 T2B


FRIDAY

Power Snatch 

100 DU
50 Sit Ups
200m Run
80 DU
40 Sit Ups
200m Run
60 DU
30 Sit Ups
00m Run
40 DU
20 Sit Ups
00m Run
20 DU
10 Sit Ups
00m Run


SATURDAY 

Teams of 3
400m Medball Run
3 RNDS
30 DL
25 HPCL
20 PJ

400m Medball Run
2 RNDS
30 DL
25 HPCL
20 PJ

400m Medball Run
1 RND
30 DL
25 HPCL
20 PJ


SUNDAY

Partner
30 Stones

6RNDS
250m Row
5 Strict Pull Ups
10 Push Ups
15 Air Squats

30 Stones


BARBELL

Snatch
RDL

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WEEK OF AUGUST 27- SEPT. 2

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Labor Day Monday
9am Class Only - Register In TRIIB
We will be running heats for the workout. 

Untitled.jpg

Calling all competitors!

ODIN CrossFit is hosting our annual
partner CrossFit Competition on

Saturday October 6th!

M/M  & F/F
RX & Scaled Divisions

4 WOD- CASH Prizes- Vendors & MORE!

Don't Wait!

Space is limited and filling FAST!

Click below for details & to register. 

MONDAY

Snatch Technique Work

FT
1 mile Run
50 WB
40 BJ
30 Burpee
20 Power Snatch


TUESDAY

Push Press

3 RNDS
20 HPCL
20 Front Squat
20 Push Press


WEDNESDAY

Deadlift

AMRAP 18
20 DL
10 C2B
20/15 Cal Bike
10 C2B


THURSDAY

EMOM 10
Min. 1- Ring Push Ups
Min. 2- Handstand Hold

5 RNDS
500m Row
10 Medball Cleans
16 Medball Lunges
24 Abmat Sit Ups


FRIDAY

OHS

5 RNDS
400m Run
15 OHS


SATURDAY

Holleyman
30 RNDS
5 WB
3 HSPU
1 PCL


SUNDAY

Small - Partner
3 RNDS
1 K Row
50 Burpee
50 Box Jump
800m Run


BARBELL

Clean Complex

3 RNFT
12 KB/DB Bulgarian Slit Squat
18 Barbell Goodmorning
100 FR KB Carry

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WEEK OF AUGUST 20-26

Team Marathon Row is in the book!
Cheers to everyone who came out Saturday and took on the challenge of rowing a marathon! 
 


Untitled.jpg

Calling all competitors!

ODIN CrossFit is hosting our annual
partner CrossFit Competition on

Saturday October 6th!

M/M  & F/F
RX & Scaled Divisions

4 WOD- CASH Prizes- Vendors & MORE!

Don't Wait!

Space is limited and filling FAST!

Click below for details & to register. 

MONDAY

Back Squat

2 RNDS
40 Air Squat
30 Sit Up
20/15 Cal Bike
40 Air Squat
30 Sit Up
20/15 Cal Row


TUESDAY

AMRAP 4
27/21 Row
27 Burpee
27 C2B

Rest 4min. 

AMRAP 4
21/15 Row
21 Burpee
21 T2B

Rest 4min. 

AMRAP 4
15/9 Row
15 Burpee
15 Pull Ups


WEDNESDAY

Big Clean Complex


THURSDAY

AMRAP 15
60 DU
30/21 Bike
15 Double KB HC&J


FRIDAY

Bench Press

AMRAP 20
200m Run
20/15 Bike
20 Alt. DB Snatch
20 WB


SATURDAY

Teams of 3
250 C&J
*Every 5min. 
45 Cal Row
30 T2B


SUNDAY

3 RNDS
2min. Stations
Tire Flips
Sled Drag
OH DB Carry
Yoke Carry
REST


BARBELL

Snatch
BTN Push press

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WEEK OF AUGUST 13-19

38600359_2131027183777753_7907403398914244608_n.jpg

Pop-Up Shop Oct.6th

Zyia Active Wear will be set up @ The Battle of the Vikings Competition! 
Grab your partner & Register TODAY!

 

Calling all competitors!

ODIN CrossFit is hosting our annual
partner CrossFit Competition on

Saturday October 6th!

M/M  & F/F
RX & Scaled Divisions

4 WOD- CASH Prizes- Vendors & MORE!

Don't Wait!

Space is limited and filling FAST!

Click below for details & to register. 

MONDAY

Power Snatch

FT
75 Power Snatch


TUESDAY

1 RND
800m Run
80 DU
21 HPCL

2 RNDS
400m Run
40 DU
15 HPCL

3 RNDS
200m Run
20 DU
9 HPCL


WEDNESDAY

AMRAP 3
21/15 Cal Row
21 Lateral Burpees Over Bar
Max Reps OHS
REST 3min.
AMRAP 3
18/13 Cal Row
18 Lat. BOB
Max Reps OHS
REST 3min.
AMRAP 3
15/11 Cal Row
15 Lat. BOB
Max Reps OHS
REST 3min. 
AMRAP 3
12/9 Cal Row
12 Lat. BOB
Max Reps OHS


THURSDAY

AMRAP 20
400m Run
Max Set Strict Pull Ups


FRIDAY

Deadlift

3 RNDS
20 DL
15/10 Cal Bike
20 Hang DB Reverse Lunge
15/10 Cal Bike


SATURDAY

Team Marathon Row!
*Be sure you have registered your team @ the front desk. Start time is 8am. 


SUNDAY

Teams of 3
AMRAP 25
5 Stones G2S
200Ft. Stone Carry


BARBELL

3 Pos. Cleans
Strict Press

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WEEK OF AUG. 6-12

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Calling all competitors!

ODIN CrossFit is hosting our annual
partner CrossFit Competition on

Saturday October 6th!

M/M  & F/F
RX & Scaled Divisions

4 WOD- CASH Prizes- Vendors & MORE!

Don't Wait!

Space is limited and filling FAST!

Click below for details & to register. 

MONDAY

3 RNDS
800m Run
30 Cal Row
30 DB Snatch


TUESDAY

2 RNDS
10 BMU
20 Bar Facing Burpee
30 DL
40 WB


WEDNESDAY

3 RNDS
7 Squat Snatch
7 C2B
7 BJO
 

50/35 Cal Row

3 RNDS
7 Squat Snatch
7 C2B
7 BJO


THURSDAY

Partner AMRAP 25
50 DU
100ft. Plate Push
100m Farmers Carry


FRIDAY

10min. Barbell Complex

AMRAP 3
3 PCL
3 Front Squat
3 Push Jerk
Rest 3min.
AMRAP 3
3 PCL
3 Front Squat
3 Push Jerk
Rest 3min.
AMRAP 3
3 PCL
3 Front Squat
3 Push Jerk


SATURDAY

4 RNDS
400m Run
20 Pull Ups
30 Push Ups
40 Abmat Sit Ups
50 Air Squats


SUNDAY

AMRAP 10
3 Cal Bike
3 KBS
6 Cal Bike
6 KBS
*Increase by 3 reps each round

Rest 5min.

1 Mile Run


BARBELL

HPCL
Push Press

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WEEK OF JULY 30- AUGUST 5

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Register TODAY!

Partner CF Comp.
Oct. 6th
Frederick, MD

Don't Wait!

Space is limited and filling FAST for our 2018 Battle of the Vikings Partner CrossFit Competition!

Click below for details & to register. 

MONDAY

Back Squat

TABATA X 2
Back Squat
DU


TUESDAY

EMOM 8
HPCL + PCL + Split Jerk

5 RNDS
5 PCL
10 C2B


WEDNESDAY

EMOM 30
Min. 1- 15/12 Cal Row
Min. 2- 15 Burpee


THURSDAY

6 RNDS
21 Abmat Sit Ups
21 Medball Slams
21 KB DL


FRIDAY

E3MO3M 7 RNDS
400m Run
12 T2B


SATURDAY

Teams of 3
AMRAP 7
90 Cal Bike
Max C&J

Rest 3min. 

AMRAP 7
75 Cal Bike
Max Snatch

Rest 3min. 

AMRAP 7
60 Cal Bike
Max Thruster


SUNDAY

3 RNDS
1 K Row
200m KB Farmers Carry
100ft. Walking Lunge


BARBELL
Snatch
Tempo Front Squat

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WEEK OF JULY 23-29

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Register TODAY!

Partner CF Comp. @ ODIN CrossFit
Only a few spots left!
Register HERE!

Battle of the Vikings 2018

Partner CrossFit Comp. @ ODIN CrossFit
Frederick, MD  October 6th

RX & Scaled Divisions
CASH Prizes!
Vendors @ MORE!

Scaled divisions are almost sold out!
DON'T WAIT!

MONDAY

Teams of 3
AMRAP 7
DB Floor Press  50/35

REST 3min.

AMRAP 7
HSCL  135/95

REST 3min.

AMRAP 7
Deadlift  225/155


TUESDAY

3 RNDS
30 KBS
20 T2B
400m Run

3 RNFT
10 DB Push Press
20 GHD
Max Set Close Grip Push Ups


WEDNESDAY

FT
200 DU
1500m Row
100 WB
50/35 Cal Bike


THURSDAY

3 RNDS
3min. Row
2min. Burpee
1min. Bike
Rest 2min. 


FRIDAY

AMRAP 4
27/21 Cal Row
21 Power Clean
15 Burpee Box Jump Over
Rest 4 min. 
AMRAP 4
27/21 Cal Row
21 Power Clean
15 Burpee Box Jump Over
Rest 4 min. 
AMRAP 4
27/21 Cal Row
21 Power Clean
15 Burpee Box Jump Over


SATURDAY

21 OHS  
200m Run
21 Thruster
200m Run

15 OHS
200m Run
15 Thruster
200m Run

9 OHS  
200m Run
9 Thruster
200m Run


SUNDAY

EMOM 20
Min. 1- Stones
Min. 2- OH Plate Hold
Min. 3- Goblet Squat
Min. 4- REST


BARBELL

EMOM - Squat Clean
Strict Press

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WEEK OF JULY 16-22

BOV.jpg

Battle of the Vikings
Partner CrossFit Competition
October 6, 2018
Frederick, MD

Check out all the details & register TODAY!
http://www.odincrossfit.com/competitions-2/

Slots are filling FAST! Female Scaled Division is almost sold out!

MONDAY

30 Snatch
10 RMU
30 C&J
10 RMU
30 Thruster
10 RMU


TUESDAY

Front Squat

5 RNDS- 1min. Max Reps of each
FR DB Step Back Lunges
Cal Bike
REST


WEDNESDAY

30 C&J
1 Mile Run
10 Rope Climb
1 Mile Run
100 Burpee


THURSDAY

AMRAP 12
4 SA HKB Snatch
4 SA OHS
16/12 Cal Row

IRON SCAP


FRIDAY

50 Pull Ups
400m Run
21 Thrusters
800m Run
21 Thruster
400m Run
50 Pull Ups


SATURDAY

Partner AMRAP 20
30 Cal Bike
60 DB Snatch
30 Cal Bike
200m Medball Run


SUNDAY

AMRAP 12
100m DB Carry- L-OH  R-FR  
100m DB Carry- R-OH  L-FR
20 Walking Lunges
20 Reverse Lunges


BARBELL

OHS
Back Squat

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WEEK OF JULY 9-15

DSC_1249_preview.jpeg

 

 

Partner CrossFit Comp -

 

Oct. 6th

ODIN CrossFit - Frederick, MD
Register TODAY!

Battle of the Vikings 2018!

Saturday Oct. 6th

Grab your partner and register TODAY!
Space is limited. 

Check out details, standards and register below.

 

MONDAY 

EMOM 12
Min. 1- Dips
Min. 2- DL

AMRAP 12
6 St. HSPU
9 DL
30 DU


TUESDAY

Front Squat

21-15-9
FS
KBS
400m Run


WEDNESDAY

50 C&J

EMOM 7
Handstand Walk


THURSDAY

2K Row
120 Cal Bike
1 Mile Run


FRIDAY

Squat Snatch

FT
20 PS
20 Bar Facing Burpee
20 OHS
20 BFB
20 SS


SATURDAY

Partner Kelly
8 RNDS
400m Run
30 BJ
30 WB
*Complete a full round then switch


SUNDAY

8 RNDS
300m Row
10 Double DB Burpee


BARBELL

Snatch Balance
Snatch Pull + HSS
Turkish Get Ups

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WEEK OF JULY 2-8

BOV Social Media Graphic.jpg

Grab your partner and register for our annual Battle of the Vikings Partner CrossFit Competition!

Saturday October 6th, 2018

RX & Scaled Divisions

CASH Prizes!

Check out all the details, stanards, past WODs and register below. 

We will be closed this Wednesday July 4th.

MONDAY

Back Squat

4 RNDS
400m Run
50 Air Squats


TUESDAY

AMRAP 4
3 RNDS
DT
Max Cal Row
REST 4
AMRAP 4
2 RNDS
DT
Max Cal Row
REST 4
AMRAP 4
1 RND DT
Max Cal Row


WEDNESDAY

CLOSED - HAPPY 4th of JULY!


THURSDAY

Front Squat

3 RNDS
10 Front Squat
20 C2B
30 DU


FRIDAY 

3 RNDS
1min. Max Rep @ Each
Thruster
PCL
BJO
Pull Up
Bike
REST


SATURDAY

Partner- 1 Person Works @ a Time
3 RNDS
20 T2B
20 Bar Facing Burpee
20 Power Snatch
100 Cal Row
2 RNDS
20 T2B
20 BFB
20 PS
75 Cal Bike
1 RND
20 T2B
20 BFB
20 PS


SUNDAY

E3MO3M 6 RNDS
400m Run
3 PCL
3 SCL


BARBELL

Pause Split Jerk
EMOM 6
CL & J Complex
Strict Press

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WEEK OF JUNE 25 - JULY 1

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MONDAY

Push Press

AMRAP 15
27/21 Cal Row
21 DL
15 Burpee
9 Push Press


TUESDAY

Front Squats

FT
1 RND
Kelly
2 RNDS
Helen
1 RND
Kelly


WEDNESDAY

EMOM 7
1 Power Snatch

3 RNDS
75 DU
50 Air Squat
15 Power Snatch


THURSDAY

Gymnastics Skill Work
10min. 

AMRAP 12
20 Pull Ups
30 Push Ups
40 Abmat Sit Ups
50 Air Squats


FRIDAY

10RNDS
5 Strict C2B
10 "X" DB Movement
15 GHD
*10 different DB movements will be listed. 


SATURDAY

Teams of 2
600m Medball Run
4 Rope Climb
20 Squat Cleans
600m Run
6 Rope Climb
30 Squat Clean
600m Run
8 Rope Climb
40 Squat Cleans
*Run together. Share a medball. All other work, one person works at a time. 


SUNDAY

5 RNNDS
1min. Stations
Stones G2S
DU
Tire Flips
Rest


BARBELL

Snatch Complex
OHS

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WEEK OF JUNE 18-24

IMG_0323.JPG

MONDAY

EMOM 10
1 Cluster

FT
21 Lat. BOB
21 PCL
15 Lat. BOB
15 HSCL
9 Lat. BOB
9 Thruster


TUESDAY

AMRAP 18
200m Run
16/12 Row
12 C2B
8 Alt. DB Snatch


WEDNESDAY

Sumo Deadlift

E4MO4M 4 Sets
100 Ft. Walking Lunge
15 DL
15/10 Bike


THURSDAY

EMOM 6
Min 1- 20sec. Handstand Hold
Min. 2- 20sec. L-Sit Hold

4 RNDS
400m Run
8 Burpee Pull Ups
40 DU


FRIDAY

Front Squat

AMRAP 5
15-12-9
KBS
FS
Row
Rest 5min.
AMRAP 5
15-12-9
KBS
FS
Row


SATURDAY

Teams of 3
*1 person works at a time. Split the work

60 Reps/cals of each

Bike
BJO  
PCL  
T2B
Push Jerk
BJO
Bike
BJO
PCL
T2B
Push Jerk
BJO
Bike


SUNDAY

5 RNDS
20 RDL
30 Abmat Sit Ups
200m Barbell Over Head Carry


BARBELL

Clean Complex
Bench Press

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WEEK OF JUNE 11-17

IMG_0272.jpg

Yoga Saturday was AWESOME!! Stay tuned for our next Yoga class to be added to the schedule very soon!

This week...

Mobility with Coach Josh...HIPS!
Thursday June 14th @ 5:30pm
Register in TRIIB. 

MONDAY

E2MO2M 7 Sets
30 DU
9 T2B
3 PCL

Rest 5min. 

800m Run
Rest 3min. 
600m Run
Rest 2min. 
400m Run
Rest 1min. 
200m Run


TUESDAY

Deadlift

50-40-30-20-10
AMSU
21-18-15-12-9
A-Bike
10-8-6-4-2
DL


WEDNESDAY

Push Press

3 RNDS
30/21 Cal Row
25 WB
20 SA DB HCL & J


THURSDAY

5 RNDS
1min. Stations
Battle Ropes
Box Jumps
Medball Cleans

IRON Scap


FRIDAY

Clean Complex

6 RNDS
9/6 A-Bike
6 Burpee Over Medball
100m Medball Run


SATURDAY

Partner- Split the Work- 1 Person Works @ a Time

100 Cal Row
1 Mile Run
60 Power Snatch
12 Rope Climb


SUNDAY

EMOM 16
Min. 1- Max Rep DB Floor Press
Min. 2- Max Rep Strict Pull Ups
Min. 3- 100m Double KB FR Carry
Min. 4- Rest


BARBELL

Snatch Complex
Snatch Grip DL
Tempo Front Squats

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WEEK OF JUNE 4-10

IMG_0192[5665].JPG

Monday

Snatch Complex

Back Squat


TUESDAY

21-15-9
DL
400m

NFT
40-20-10
GHD
*10 Strict Chin Ups after each set. 


WEDNESDAY

AMRAP 15
15 Power Snatch
30 DU
15 WB
30 DU


THURSDAY

27-21-15-9
T2B
*After every set...
30/20 Cal Bike
50ft. DB FR Lunge


FRIDAY

Hang Power Clean

"DT"


SATURDAY

Partner
10K Row
*Switch every 250m


SUNDAY

AMRAP 5
3 Cal Bike
3 KBS
*Increase by 3 Each Round

Rest 5min. 
AMRAP 5
3 Goblet Squat
3 KBS
*Increase by 3 Each Round


BARBELL

Clean Complex
Front Squats

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WEEK OF MAY 28- JUNE 3

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WEEK OF MAY 28- JUNE 3

Memorial Day Monday
We will be running 4 Heats of MURPH in the morning. Please be sure to register for your heat in TRIIB. 
Please arrive early to complete the warm up before your heat time. 
Stay after to enjoy some yummy food, refreshments and good company :)

MONDAY

"MURPH"


TUESDAY

5 RNDS on the 4:00
30 Medball Slams
20/14 Cal Row
10 Burpee

Rest 4min. 

4 RNFT
20sec. L-Sit
20 Hip Ext. 


WEDNESDAY

10-9-8-7-6-5-4-3-2-1
C & J
*30 DU between rounds

Rest 5min. 

5 RNFT
12/8 A-Bike
Max St. HSPU


THURSDAY

AMRAP 20
200m SA FR KB Carry
20 SA KB HCL & J
20 Jumping Lunges


FRIDAY

Front Squat

3 RNDS
500m Row
400m Run
Rest 3min.


SATURDAY

TEAMS of 3
60 Cal Bike
75 Power Snatch
75 Thruster
60 Cal Bike
60 PS
60 Thruster
0 Cal Bike
45 PS
45 Thruster
0 Cal Bike
30 PS
30 Thruster
0 Cal Bike
15 PS
5 Thruster


SUNDAY

EMOM 20
Min. 1- 50ft. Double KB Farmers Carry
10 KB DL
50ft. Double KB Farmers Carry
Min. 2- 10 Abmat Sit Ups
10 DU


BARBELL

Snatch Complex

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WEEK OF May 21-27

0026.jpg

Handstand Push Up Skills Class
Tuesday May 22nd 5:30pm
Register in TRIIB

Memorial Day MURPH
Heat Times listed in TRIIB
Register Today!

MONDAY

AMRAP 3
18 Burpee Box Jump
18 OHS
Max Cal Row
Rest 3min. 
AMRAP 3
15 BBJ
15 OHS
Max Cal Row
Rest 3min. 
AMRAP 3
12 BBJ
12 OHS
Max Cal Row
Rest 3min.
AMRAP 3
9 BBJ
9 OHS
Max Cal Row


TUESDAY

Deadlift

AMRAP 15
60 DU
30 WB
15 DL


WEDNESDAY

3 Position PCL + Split Jerk

3 RNDS
10 C&J
400m Run


THURSDAY

3 RNDS
3min. Max Cal Row
2min. Max Cal Bike
1min. Max Abmat Sit Ups
Rest 2min. 


FRIDAY

Front Squat

AMRAP 13
50 SA DB Snatch
40 Burpee
30 T2B
20 HSPU


SATURDAY

800m Run
50 OHS
800m Run
50 Thrusters
800m Run
50 Front Squats


SUNDAY

Turkish Get Ups

Partner Relay
10 RNDS
50ft. Plate Push
21/15 Cal Row


BARBELL

Snatch DL + 2 HPS + 3 Snatch Balance

Back Squat

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WEEK OF MAY 14-20

Spring/ Summer Apparel!
Pre-Orders due by Friday
Samples to try on available at the front desk :)

Skills Class Thursday @ 5:30pm!
Topic- Bar Muscle Up

Pre-Requsite: Must have strict pull ups to attend this workshop. 
Register in TRIIB.

MONDAY

Back Squat

"FRAN"


TUESDAY

Row 2K
Run 1 Mile
Row 2K

Rest 5min. 
21-18-15-12-9
GHD
*5 Box Dips into 15sec. L-Sit Hold between rounds. 


WEDNESDAY

AMRAP 5
Buy-In 100 DU
12 PCL
4 BBJO
Rest 5min.
AMRAP 5
Buy-In 100 DU
8 PCL
4 BBJO
Rest 5min. 
AMRAP 5
uy-In 100 DU
4 PCL
BBJ


THURSDAY

21-18-15-12-9-6-3
SA DB Snatch
FR DB Step Up
200m Run


FRIDAY

AMRAP 20
200m Run
20/14 Cal Row
2 RNDS
4 BMU
8 HSPU
16 Air Squats


SATURDAY

Teams of 3
400m Sandbag Run
105 DL
400m Sandbag Run
75 HPCL
400m Sandbag Run
60 Front Squat
400m Sandbag Run
45 Push Jerk
400m Sandbag Run
21 Cluster


SUNDAY

AMRAP 4
Buy-In  21/15 Cal Row
Max Burpee Pull Ups
Rest 4min. 
Repeat a total of 3 times

Core TABATA


BARBELL

HSCL + HHSCL + Split Jerk
Tempo Front Squats

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