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WEEK OF NOVEMBER 19-25

Congrats to all our amazing athletes who competed in the Metcon Mash Up this past Saturday! Way to represent ODIN like rock stars!!

Holiday Week Hours

Thursday 11/23- Thanksgiving Day
8am-10am
*Doors open @ 7:30am. Warm up will be written on the board. We will be running heats every 15min. starting @ 8am. When you arrive get warmed up, grab a partner and hop in to the next open heat :)

Friday 11/24- Black Friday
8am Class
9am Class
8am-12pm OPEN GYM

MONDAY

AMRAP 5
Buy-In 100 DU
12 Power Snatch
4 Burpee Box Jump Over

REST 5min.
AMRAP 5
Buy-In 100 DU
8 PS
4 BBJO

REST 5
AMRAP 5
Buy-In 100 DU
4 PS
4 BBJO


TUESDAY

AMRAP 20
2 RMU
4 HSPU
8 KBS 


WEDNESDAY

AMRAP 25
Partner
200m Medball Run- 1 Ball Run Together
6 D-Ball Cleans 
100 Ft. D-Ball Bear Hug Carry
40/30 Cal Row


THURSDAY

“The Gobbler”
Partner WOD


FRIDAY

Partner
AMRAP 35
100 Cal Bike
C&J- Lift total of 12,000/8,000#
200 Cal Row


SATURDAY

AMRAP 18
Buy-In
5 RNDS
200m Run
10 OHS 95/65
Then into...
Max RNDS Cindy in remaining time.


SUNDAY

5 RNDS
1min. Stations
Burpee Box Jump Over
Battle Ropes
Double KB Front Rack Stationary Lunge
REST

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WEEK OF NOVEMBER 12-18

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MONDAY

Snatch

5 RNDS
Cal Row 21/15
10 Thruster


TUESDAY

21 HPCL
21 Lat. BOB
100 DU
15 HPCL
15 Lat. BOB
75 DU
9 HPCL
9 Lat. BOB
50 DU


WEDNESDAY

7 RNDS
On the 3:00
400m Run
12 T2B


THURSDAY

4 RNDS
15 D-Ball Bear Hug Squats
150ft. Walking Lunges
9 Strict HSPU


FRIDAY

Clean Complex

2 RNDS
3min. Max Cal Row
2min. Max Cal Bike
1min. Max Lat Burpees Over Plate


SATURDAY

Partner
0:00-10:00
Run 1mile
Max Rep C&J

10-13:00
REST

13-20:00
800m Run
Max Rep Power Snatch

20-23:00
REST

23-27:00
400m Run
Max Rep Thusters


SUNDAY

AMRAP 18
25 Russian KBS
25 Abmat Sit Ups
250m Row


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WEEK OF NOVEMBER 5-11

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MARK YOUR CALENDARS!

Fall Apparel Pre-Order Starts MONDAY!
Samples will be available to try on. Orders due by Friday Nov. 16th.

ODIN’s Friends-Giving!
Sunday Nov. 18th @ 3pm
Bring the whole family and a dish to share.
Enjoy Good Food & Great People!!

MONDAY

AMRAP 18
30 DU 
10 DB PCL
30 DU
10 DB HSCL 
30 DU
10 DB Push Press
30 DU
10 DB Reverse Lunge
30 DU
10 DB Thruster


TUESDAY

AMRAP 5
Buy-In  400m Run
21 C2B
21/15 Cal Bike

REST 5min.
AMRAP 5
Buy-In 400m RUn
15 T2B
15/10 Cal Bike

REST 5min.
AMRAP 5
Buy-In 400m RUn
9 Pull Ups
9/6 Bike


WEDNESDAY

OHS

800m Run
30 PCL
800m Run


THURSDAY

EMOM 30
Min. 1- 15/12 Cal Row
Min. 2- SA KB  3HCL + 3 FS + 3 S2O (Right Arm)
Min. 3- 15/12 Cal Row
Min. 4- SA KB  3HCL + 3 FS + 3 S2O (Left Arm)


FRIDAY

DL
AMRAP 7
Wallballs
*EMOM 5 DL


SATURDAY

In 22min. Complete….

A- 3 RNDS
30 Cal Bike
200m Medball Run
*Each person does 10cal Bike. Run together. 1 Medball.

Into...

B- Remaining time- 3 RM HCL - Power or Squat


SUNDAY

E2MO2M  21min.
0-2:00 - 10 Bench Press
2:00-4:00  -  10 GHD
4:00-6:00 -  20 Jumping Lunges

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WEEK OF OCTOBER 29 - NOVEMBER 4

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MONDAY

Back Squat

”JT”


TUESDAY

21-18-15-12-9
Wallballs
Pull Ups
Cal Row
200m Run


WEDNESDAY

AMRAP 5
Buy-In 35/25 Bike
12 DL
12 Lat BOB

Rest 5min.
AMRAP 5
Buy-In 25/18 Bike
9 DL
9 Lat BOB

Rest 5min.
AMRAP 5
Buy-In 18/13 Bike
6 DL
6 Lat BOB


THURSDAY

AMRAP 12
15 KBS
30 Abmat Sit Ups
45 Air Squats


FRIDAY

Squat Clean

3 RNDS
10 C&J
400m Run


SATURDAY

Teams of 3

50-40-30-20-10
Row
Burpee Box Jump Over

Directly Into....

50-40-30-20-10
T2B
Power Snatch


SUNDAY

3 RNDS
25 DL  
200m Run
25 WB
200m Run


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WEEK OF OCTOBER 22-28

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YOGA this Sunday @ 10:30am!

Register in TRIIB

MONDAY

“Dirty 30”


TUESDAY

Power Clean

AMRAP 3
9/6 Cal Bike
9 PCL

REST 3min.

AMRAP 3
9/6 Cal Bike
7 PCL

REST 3min.

AMRAP 3
9/6 Cal Bike
5 PCL


WEDNESDAY

Split Jerk

3 RNDS
600m Run
21 Hang Squat Snatch


THURSDAY

70/50 Cal Row
200ft. D-Ball Carry
50 V-Ups
200ft. D-Ball Carry
50 KBS  53/35
200ft. D-Ball Carry
70/50 Cal Row


FRIDAY

Front Squat

AMRAP 12
3 Thrusters
3 T2B
3 Cal Row
6 Thruster
6 T2B
*Increase by 3’s


SATURDAY

Mind Eraser
AMRAP 20
7 PCL
7 Burpee
200m Run


SUNDAY

Yoke Carry

EMOM 12
Min. 1- 10 KBS 70/53
Min. 2- Cal Bike
Min. 3- 10 DB Step Ups


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WEEK OF OCTOBER 15-21

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MONDAY

Snatch Complex

AMRAP 6
1 Strict T2B
1 Strict HSPU
*Increase by 1 rep each round.


TUESDAY

Gymnastics Skill Work

800m Run
21 PCL
400m Run
21 Burpee Box Jump Over


WEDNESDAY

5 RNDS
1min. Stations
Wallballs
DB Snatch
Row
Rest


THURSDAY

50 Cal Bike
25 D-Ball Cleans
40 Cal Bike
20 D-Ball Cleans
30 Cal Bike
15 D-Ball Cleans
20 Cal Bike
10 D-Ball Cleans
10 Cal Bike
5 D-Ball Cleans


FRIDAY

2K Row
150 DU
10 RNDS of Cindy


SATURDAY

Teams of 3
1200m Run
120 Cal Bike
90 HPS
75 OHS
60 Squat Snatch


SUNDAY

EMOM 30
Min. 1- 5 KB Curtis P
Min. 2- 5 Burpee Box Jump


BARBELL

Jerk
Front Squat

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WEEK OF OCTOBER 8-14

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MONDAY

Back Squat

FT
800m Run
40 C2B
30 Front Squat
20 Bar Facing Burpee


TUESDAY

30-20-10
HPCL
Cal Bike
Into…
10-20-30
Deadlift
Cal Row


WEDNESDAY

Push Press

AMRAP 12
2 Push Press
2 T2B
2 BJO


THURSDAY

3 RNDS
200m Farmers Carry
400m Run
500m Row


FRIDAY

Front Squat

AMRAP 14
1 Power Snatch
2 OHS
3 CL & J
40 DU


SATURDAY

1 Mile Run
10 RNDS
Beep Test
*7 Thrusters 75/555
7 Pull Ups
7 Burpees


SUNDAY

3 RNDS- Partner

50 Abmat Sits Ups
40 Cal Row
12 D-Ball Cleans


BARBELL

Snatch

Snatch Grip DL

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WEEK OF OCTOBER 1-7

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FLOATER WOD

3min. AMRAP
200ft. Atlas Stone Carry (Partner A)
200ft. Atlas Stone Carry (Partner B)
Max. Stones Ground to Over Shoulder

All teams will sign up for their Floater WOD time when they check-in Saturday morning.
Workout starts with partner A completing the 200ft. atlas stone carry while partner B rests. Once A has completed the carry, B will pick up the stone and complete the same 200ft. stone carry.
Once B completes their carry, teams will complete max reps of stones from ground to over shoulder as possible in the time remaining. Reps MUST BE I Go You Go.

RX Stone 135/95
Scaled Stone 95/65

Never worked with stones before? No worries! We will go over technique during the athlete briefing Saturday morning. There will be extra stones for you to play with before your heat time.

The Weather….
If it rains then this workout will change just slightly. It will still be outside but the carry portion will be changed. Stay tuned.

MONDAY

EMOM14
Snatch Complex

5 RNDS
7 BMU
7 DB Cluster


TUESDAY

Atlas Stones

4 RNDS
400m Run
12 KBS
9 Burpee Box Jump Over


WEDNESDAY

15-12-9
Unbroken Sets of C&J

Deadlift


THURSDAY

AMRAP 18
40/30 Cal Bike
30 Abmat Sit Ups
20 DB Box Step Over


FRIDAY

21-15-9
Double Hang KB Snatch
Double KB OHS
*200m Run Between each round.


SATURDAY

*No Classes Today.

Come on out to support all the athletes competing in the Battle of the Vikings!


SUNDAY

100 WB
*EMOM 2 Bear Complex


BARBELL

Clean Complex

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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! 
 


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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

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

DSC_1318_preview.jpeg

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

22406411_1848359131859247_9107674240616610401_n.jpg

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

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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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