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WEEK OF May 21-27

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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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WEEK OF APRIL MAY 7-13

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MONDAY 

Back Squat

AMRAP 16
30 DU
15 WB
30 DU
15 KBS


TUESDAY

AMRAP 5
Buy-In 600m Run
12 DL
12 BFB
Rest 5min. 
AMRAP 5
Buy-In 400m Run
9 DL
9 BFB
Rest 5min. 
AMRAP 5
6 DL
6 BFB


WEDNESDAY

Hang Squat Clean

AMRAP 8
3 HSCL
3 T2B
*Increase by 3 reps each round. 


THURSDAY

15min. Handstand Skill Work

AMRAP 15
18 Cal Row
15 BBJO
12 DB PP
9 Strict Ring Dip

 


FRIDAY

OHS

50/35 A-Bike
27 C2B
21 Power Snatch
15 OHS
9 Squat Snatch


SATURDAY 

3 RNDS
800m Run
21 PCL

Rest 3min. 
20 Tire Flips


SUNDAY 

1K Row
400m Farmers Carry
1K Row
*During the Rowing Portion....EMOM- 3 Burpees


BARBELL

Pause Power Snatch
Snatch Grip DL

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WEEK OF APRIL 30- MAY 6

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Skill Class this Thursday 5:30pm-6:15pm
Topic: Kipping Pull Ups!


Time to really dial your technique for your kipping pull ups. Learn how to have a powerful kip, be sure you are using proper body and hand positioning, timing, and overall work on becoming more efficient.
Register in TRIIB
Space is limited.

MONDAY

Fight Gone Bad


TUESDAY

Bench Press

EMOM 16
Min 1- 3 Wall Walks
Min. 2- 10 GHD
Min. 3- Max Strict Pull Ups
Min. 4- Rest


WEDNESDAY

Front Squat

21 SA KB OHS
21 KBS
400m Run
15 SA KB OHS
15 KBS
400m Run
9 SA KB OHS
9 KBS
400m Run


THURSDAY

AMRAP 3
Buy-In  30/21 Cal Row
Max Rep Box Jump
Rest 3min. 
AMRAP 3
Buy-In 20/15 Cal Bike
Max Rep Burpees
Rest 3min. 
AMRAP 3
uy-In 400m Run
Max Rep DU

IRON SCAP


FRIDAY 

EMOM 6
Power Snatch
Squat Snatch

100 DU
25 T2B
10 HSPU
75 DU
20 T2B
10 HSPU
50 DU
15 T2B
10 HSPU
25 DU
10 T2B
10 HSPU


SATURDAY

Partner AMRAP 20
Partner A- 30 Cal Row
Partner B- AMRAP
10 Burpee Box Jump Over
2 Rope Climb
*Switch when Partner A completes the row.


SUNDAY

AMRAP 8
OH DB Carry
*Every 100m 5 DB Curtis P
Rest 8min. 
AMRAP 8
5 Tire Flips
5 Stone G2S


BARBELL

HHPCL + HPCL
Jerk Drop
BTN Press

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WEEK OF APRIL 23-29

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Thank you to BirthFit NOVA for an awesome workshop Saturday! We all learned so much about how to approach fitness while pregnant and postpartum.
Truly invaluable information. 

MONDAY
Back Squat

AMRAP 15
21/15 Cal Row
18 Jumping Lunges
15 Abmat Situps
12 Push Ups


TUESDAY

Squat Snatch

AMRAP 9
1 RMU
1 Squat Snatch
2 RMU
2 Squat Snatch
*Increase by 2 each round. 


WEDNESDAY

FT
1500m Row
35 Burpee
50/35 Bike
35 Burpee
1500m Row


THURSDAY

2 RNDS
26 Push Ups
26 KBS
26 DL
26 Air Squats
26 Box Jumps
*400m Run before each movement.


FRIDAY

Squat Clean

3 RNDS
400m Run
21 Burpees


SATURDAY

Teams of 3
100 Reps of Each
Cal Row
Box Jump Over
Power Snatch
Thruster
C2B
Thruster
Power Snatch
Box Jump Over
Cal Row


SUNDAY

3RNDS
25/18 Cal Bike
25/18 Cal Row
200m Sandbag Run
Rest 3min. 

Core TABATA


BARBELL

Snatch Complex
Front Squats

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WEEK OF APRIL 16-22

BirthFit Workshop this Saturday 11am-3pm! 

Working out while pregnant, coming back to the gym after giving birth, getting in shape postpartum...

There are so many stages to Motherhood and changes our bodies experience throughout the process. With this comes a million question.

Should I be working out while pregnant? If so, what should I be doing? How do I strengthen my core after having a baby? Why do I pee when I jump rope? HAHA! 

Join us for our BirthFit Workshop Saturday April 21st to answer all these questions. 

This workshop will be run by a certified BirthFit coach and will cover...

Best practice for working out during pregnancy
How to train coming back postpartum
Scaling & Modifying Workouts


This workshop is perfect for anyone!
If you have had kids, this will help you with ways to recover from pregnancy and child birth and strengthening your core and pelvic floor IE..Peeing during jump rope. HAHA!
If you are currently pregnant (which we have a lot at ODIN right now. Must be in the water.) this is perfect for you too! Scaling & modifying workouts to appropriate movements, things to watch for and learn how to recover and start working out again postpartum. 
And for anyone who wants to have kids in the future this is great prep for you. 

Boys, we aren't leaving you out. You are more than welcome to join! this is great information for you to have so you can support your partner. 

Register TODAY!!


ODIN Members- Sign up sheet for the workshop is on the front desk or email info@odincrossfit.com

Non ODIN Members- Register Below. 
https://ardentcrossfit.pike13.com/courses/168081

 

MONDAY

"Grace"

EMOM 16
Min. 1- 10 Burpee Box Jump Over
Min. 2- 30sec. Max T2B


TUESDAY

"Helen"

21-18-15-12-9
GHD
15sec. Ring L-Sit Hold between sets.


WEDNESDAY

Back Squat

EMOM 14
Min. 1- 15/12 Cal Bike
Min. 2- 30sec. Max Medball Squat Clean


THURSDAY

1K Row
800m Run
REST 4min. 
600m Row
400m Run
REST 4min. 
600m Row
400m Run
REST 4min. 
1K Row
800m Run


FRIDAY

Deadlift

FT
1K Row
30 DL
50 Lateral BOB


SATURDAY

AMRAP 10
Buy-In 1 Mile Run
Max Rep C&J

Rest 3min. 

AMRAP 7
Buy-In 800m Run
Max Rep Power Snatch

REST 3min. 

AMRAP 4
400m Run
Max Rep Thrusters


SUNDAY

Yoke Carries

3 RNDS
10 DB Bench Press
15 Double DB/KB DL
20 Close Grip Push Ups
25 Hip Ext. 
Rest 2min. Between Rounds. 


BARBELL

Clean Pull + SCL
PCL + SCL + Split Jerk
Strict Press

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WEEK OF APRIL 9-15

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MONDAY

Snatch 

"Isabel"


TUESDAY

AMRAP 4
21/15 Cal Bike
21 T2B
21 Front Squat

Rest 4min. 
AMRAP 4
15/12 Cal Bike
15 T2B
15 Front Squat

Rest 4min. 
AMRAP 4
9/6 Cal Bike
9 T2B
9 Front Squat


WEDNESDAY

Deadlift

AMRAP 12
6 Strict HSPU
9 DL
30 DU


THURSDAY

200m Run
27 WB
27 BJ
200m Run
21 WB
21 BJ
200m Run
15 WB
15 BJ
200m Run
9 WB
9 BJ
200m Run


FRIDAY

Jerk Complex

"Nancy"
5 RNDS
400m
15 OHS


SATURDAY

Partner AMRAP 20
50/35 Cal Row
50 Burpee
50/35 Cal Bike
50 C&J


SUNDAY

5 RNDS
1min. @ Each
Battle Ropes
DB Walking Lunge
Hollow Rocks
Box Jumps
Rest
 


BARBELL

Clean Complex
OHS

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WEEK OF APRIL 2-8

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MONDAY 

AMRAP 5
Buy-In 750m Row
12 DL
12 BFB
Rest 5min. 
AMRAP 5
Buy-In 500m Row
9 DL
9 BFB
Rest 5min. 
AMRAP 5
Buy-In 250m Row
6 DL
6 BFB


TUESDAY

Push Jerk
Push Press

AMRAP 10
75 DU
2 RNDS Cindy


WEDNESDAY

Front Squats

AMRAP 8
3 Thruster
3 T2B
6 Thruster
6 T2B
Increase by 3 each round. 


THURSDAY

EMOM 9
Min. 1- 10 Strict Pull Ups
Min. 2- 10 GHD/ 10 Hip Ext. 
Min. 3- 10 Ring Push Ups

10-9-8-7-6-5-4-3-2-1
Medball Cleans
*15/10 Cal A-Bike after each set. 


FRIDAY

600m Run
2 RNDS DT
600m Run
2 RNDS DT
600m Run
2 RNDS DT
600m Run


SATURDAY

AMRAP 30 - Partner
6 RNDS
The Chief
4 RNDS
15/10 Cal Bike


SUNDAY

AMRAP 25 - Partner
100m Farmers Carry
200m Medball Run
300m Row


BARBELL

Snatch Pull
Pause Squat Snatch
BTN Push Press + OHS

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WEEK OF MARCH 26-APRIL 1

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Welp...
The 2018 World Wide CrossFit OPEN is a wrap!
Wow has it been an amazing 5 weeks!
Our ODIN community came together for the most epic OPEN to date! There were so many firsts, PR's, struggles and triumphs.
The OPEN is all about test yourself physically and mentally and oh boy did we all do that this year. I am so incredibly proud of everyone for coming together and rockin it! Makes me even more proud to call myself an Odinite. 
For a lot of us we learned so much about our strengths and even better....our weaknesses. 
Cheers to the 2018 OPEN and time to get to work on turning our weaknesses into strengths!
- Coach Allison

The final results of the ODIN Partner Games will be announced later this week once all the points have been tallied. Stay tuned...

MONDAY

Back Squat

27-21-15-9
Cal Row
KBS
OHS


TUESDAY

Squat Snatch 

4RNDS
21 WB
18/15 Cal Row
15 Box Jump
12 DB Snatch


WEDNESDAY

EMOM 5
2 PCL + 2 PP + 2 PJ

21-18-15-12
C2B
Push Press
Back Rack Lunges


THURSDAY

Full TABATA of Each
A-Bike
Push Ups
Row
Air Squats
V-Ups


FRIDAY

Front Squat

7RNDS
5 Squat Cleans
10/8 Cal Bike
30 DU


SATURDAY

Partner
3 RNDS
60 Cal Row
30 T2B
20 HPS


SUNDAY

4 RNDS
12 DB Floor Press
12 DB Bent Over Row
12 DB Reverse Lunges

IRON SCAP


BARBELL

Clean & Jerk Complex
Push Press

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WEEK OF MARCH 19-25

WOW!! What an amazing week! 18.4 "Murica" theme was a blast! 

Bring on the last week of the OPEN, 18.5!
This week's theme is Famous Duos.
Time to get creative and have some fun for our last week.
Food for Friday Night Lights this week is....
TACOS!!!

MONDAY

Hang Squat Clean

AMRAP 10
10 HPCL
20 Abmat Situps
40 DU


TUESDAY

Front Squat

5 RNDS
300/250m Row
15 Wallballs


WEDNESDAY

Push Jerk + Split Jerk

EMOM 12
Min. 1- 15/12 Bike
Min. 2- 5 PCL
Min. 3- 10 C2B


THURSDAY

3 RNDS
40/30 Cal Row
20 DB Step Ups
3 Rope Climbs

TABATA X 2
Plank Toe Taps
Russian Twists


FRIDAY

18.5

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WEEK OF MARCH 12-18

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So proud of everyone on their 18.3 performance! Sooooo many PR's and firsts! All of your hard work is really paying off! 

Let's keep this train rolling and rock 18.4 this week!

MONDAY

Back Squat

AMRAP 8
3 Thruster
3 Burpees Over Bar
6 Thruster
6 Burpees Over Bar
*Increase by 3 each round.


TUESDAY

Clean & Jerk

EMOM 16
Min. 1- 12 WallBall
Min. 2- 12 Box Jump
Min. 3- 3 PCL + 3 S2OH
Min. 4- 15/12 Cal Row


WEDNESDAY

3 RNDS
21 KBS
15/12 Cal Bike
9 HSPU

EMOM 9
Min.1- 30sec. GHD/ 30sec. Hip Ext. 
Min.2- 10 Strict T2B
Min.3- 10 Strict Pull Ups


THURSDAY

2K Row
5 RNDS of Cindy
2K Row


FRIDAY 

18.4

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WEEK OF MARCH 5-11

18.2 "Rock the 80's" was a blast!!

This week's theme is...
ODIN Pride!!!!

Bring on 18.3!

MONDAY

SUMO Deadlift

50-40-30-20-10
Abmat Sit Ups
25-20-15-10-5
Burpee


TUESDAY

Strict Press

AMRAP 15
20/15 Cal Row
7 Box Jump
7 C2B


WEDNESDAY

EMOM 7
3 Position Power Snatch

EMOM 12
15/12 Bike
5 Power Snatch
50 DU


THURSDAY

4 RNDS
40 KBS
30 Sandbag C & J
20 Push Ups


FRIDAY

18.3

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WEEK OF FEBRUARY 26 - MARCH 4

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18.1 is in the books! 
Bring on 18.2!

This week's theme is....
Rock the 80's!

MONDAY

3 RNDS
10 HPCL
15 BOB

Rest 5min. 

5 RNDS
1min. Max A-Bike
Rest 1min. 


TUESDAY

OHS

AMRAP 5
3 DL
3 HSPU
6 DL
6 HSPU
9 DL
9 HSPU
Increase by 3 each round. 


WEDNESDAY

FT
2k Row
1 mile run
1k Row
800m Run
500m Row
400m Run


THURSDAY 

AMRAP 4
27 Cal Bike
27 WB
27 Push Ups
Rest 4min. 
AMRAP 4
400m Run
21 WB
21 Pull Ups
Rest 4min. 
AMRAP 4
15 cal Bike
15 WB
15 KBS


FRIDAY 

18.2

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WEEK OF FEBRUARY 19-25

The OPEN is here!!! This Thursday @ 8pm the first OPEN workout, 18.1 is announced! Heats for Friday Night Lights will be entered Thursday evening once 18.1 is announced.


This week's Friday Night Lights Partner Theme is.....
TWINNING!!
Earn additional points for your team by rocking your best twin gear!

MONDAY

FT
30 Reps of each
Box Jump
C2B
KBS
Stationary Front Rack Lunge
T2B
Push Press
Deadlift
Wallball
Burpee
DU


TUESDAY

PCL + Front Squat + Jerk

3 RNDS
60 DU
30/21 Cal Row
10 PCL


WEDNESDAY

Turkish Get Ups

21-15-9
WB
Burpee
OH DB Walking Lunge


THURSDAY

100 DU
50 Sit Ups
25 Medball Cleans
80 DU
40 Sit Ups
20 MBCL
60 DU
30 Sit Ups
15 MBCL
40 DU
20 Sit Ups
10 MBCL
20 DU
10 Sit Ups
5 MBCL


FRIDAY

18.1


SATURDAY/ SUNDAY/ BARBELL

TBD- Once 18.1 is announced. 

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WEEK OF FEBRUARY 12-18

IMG_6987.JPG

Last day to sign up for the 2018 ODIN Partner Games is this Thursday Feb. 15th. Register at the front desk. 

MONDAY

Front Squat

12-9-6
Devil Thrusters
21-15-9
C2B


TUESDAY

Hang Power Snatch

AMRAP 3
15/12 Cal A-Bike
12 Power Snatch
REST 3min. 
AMRAP 3
15/12 Cal A-Bike
8 Power Snatch
REST 3min. 
AMRAP 3
15/12 Cal A-Bike
4 Power Snatch


WEDNESDAY

AMRAP 20
50 WB
50 DU
40 BJ
40 T2B
30 C2B
30 Burpee
20 PCL
20 PJ
10 PS
10 RMU


THURSDAY

EMOM 25
Min. 1- Row
Min. 2- Battles Ropes
Min. 3- Sandbag Lunges
Min. 4- Burpees
Min. 5- Rest

IRON SCAP


FRIDAY

Gymnastics Skill Work

AMRAP 10
5 S2OH
10 DL
15 Box Jump


SATURDAY

EMOM 24
Min. 1- 1 RND of Cindy
Min. 2- 10 HPS
Min. 3- A-Bike
Min. 4- Rest


SUNDAY

Teams of 3
AMRAP 20
60 T2B
75 DB Floor Press
90 Cal Row


BARBELL

Snatch Pull
Power Snatch + Snatch Balance + OHS
Pause Front Squat

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WEEK OF FEBRUARY 5-11

OPEN 2018 shirts.png

Limited Addition- 2018 OPEN T-Shirts & Tanks!
Pre-Order ONLY

Orders due by this Friday Feb. 9th
Order forms @ front desk or email info@odincrossfit.com

MONDAY

Back Squat

Bergeron Beep Test
Infinite EMOM
7 Thruster
7 Pull Ups
7 Burpee


TUESDAY

27-21-15-9
WallBall
KBS
Box Jump
Push Press
Cal Row


WEDNESDAY

3 Position Squat Clean Complex

3 RNDS
15 C2B
12 Lateral BOB
9 Squat Clean


THURSDAY

AMRAP 20
12/10 Cal Row
10 Box Jump Over
12/10 Cal Bike
10 Medball Slams


FRIDAY

Deadlift

AMRAP 15
60 DU
30 WallBall
15 Deadlift


SATURDAY

Teams of 3
100/70 Cal Row
100 DB Snatch
100 Lateral BOB
100 Thruster
100 Lateral BOB
100 DB Snatch
100/70 Cal Row


SUNDAY

AMRAP 15
5 Burpees
10 Reverse Lunge
15 Sit Ups


BARBELL

Jerk Balance
Power Clean
RDL
 

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WEEK OF FEBRUARY 5-11

OPEN 2018 shirts.png

Limited Addition- 2018 OPEN T-Shirts & Tanks!
Pre-Order ONLY

Orders due by this Friday Feb. 9th
Order forms @ front desk or email info@odincrossfit.com

MONDAY

Back Squat

Bergeron Beep Test
Infinite EMOM
7 Thruster
7 Pull Ups
7 Burpee


TUESDAY

27-21-15-9
WallBall
KBS
Box Jump
Push Press
Cal Row


WEDNESDAY

3 Position Squat Clean Complex

3 RNDS
15 C2B
12 Lateral BOB
9 Squat Clean


THURSDAY

AMRAP 20
12/10 Cal Row
10 Box Jump Over
12/10 Cal Bike
10 Medball Slams


FRIDAY

Deadlift

AMRAP 15
60 DU
30 WallBall
15 Deadlift


SATURDAY

Teams of 3
100/70 Cal Row
100 DB Snatch
100 Lateral BOB
100 Thruster
100 Lateral BOB
100 DB Snatch
100/70 Cal Row


SUNDAY

AMRAP 15
5 Burpees
10 Reverse Lunge
15 Sit Ups


BARBELL

Jerk Balance
Power Clean
RDL
 

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WEEK OF JANUARY 29 - FEBRUARY 4

CF Open Are you ready.jpg

In less than one month the World Wide CrossFit OPEN begins! CrossFit gyms all over the globe with come together to complete 1 workout each week for 5 weeks. The workout is announced by the CrossFit Games on Thursday nights starting Thursday February 22nd. You then have until Monday to not only complete that workout at your CrossFit gym but also enter your score on the world wide leader board. 

The OPEN offers many age divisions as well as RX and Scaled workouts. This means that anyone can participate no matter your experience or skill level. 

At ODIN, we will be turning the OPEN into a gym wide partner competition! Each week you and your partner complete the workouts individually. You DO NOT need to complete them in the same division. One of you could do the workout scaled while the other does it RX. You will earn points to then win prizes! Points will be given for completing the workout as well as additional points awarded for the top 5 in the RX and scaled each week and participation in the weekly themes that will be announced. So, grab your partners and get ready for the 2018 CrossFit OPEN season!

More details and partner sign ups coming soon!

MONDAY 

Overhead Complex

AMRAP 20
27/21 Cal Row
21 C2B
15 Burpee Box Jump
9 C&J


TUESDAY

21-15-9
KBS 70/53
Front Squat
A-Bike

Rest 5min. 

21-15-9
KBS
Front Squat
Row

3RNFT
20 GHD
20sec. L-Hang


WEDNESDAY

Squat Snatch + OHS

AMRAP 15
15 Power Snatch
30 DU
15 WB
30 DU


THURSDAY

Partner AMRAP 30
800m Run
60 Abmat Sit Ups
800m Run
40 Burpee


FRIDAY

DT
5 RNDS
12 DL
9 HPCL
6 PJ

Rest 5min. 

1K Row
Rest 2min. 
500m Row
Rest 1min. 
250m Row


SATURDAY

AMRAP 20- Partner
250m Row
10 Pull Ups
5 Thrusters


SUNDAY

AMRAP 20
5 Front Rack Lunges
10 Push Ups
20 Box Jumps


BARBELL

3 Position Snatch
OHS

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WEEK OF JANUARY 22-28

IMG_6814.JPG

Coach Josh's Mobility Class was a blast! Stay tuned for his next class coming soon!

MONDAY

Front Squat

5 RNDS
on the 4:00
30 Air Squats
20/15 Cal Row
7 C&J


TUESDAY

Deadlift

AMRAP 15
30/21 Cal A-Bike
20 Box Jump
10 Deadlift


WEDNESDAY

EMOM 5
Thrusters

AMRAP 8
3 Thrusters
3 T2B
6 Thrusters
6 T2B
*Add 3 reps each round.


THURSDAY

21-15-9
Alt. DB Snatch
Burpees Over DB

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


FRIDAY

Bench Press

15.4
AMRAP 8
3 HSPU
3 PCL
6 HSPU
3 PCL
...


SATURDAY

AMRAP 30- Partner
200m RUn
50 DU
10 WB
*Complete a full round then switch.


SUNDAY

5 RNDS
500m Row
20 KBS
10 Burpee
5 SA KB PP


BARBELL

Clean Complex
RDL

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WEEK OF JANUARY 15-21

January Roots- Intro to CrossFit session starts tomorrow, Tuesday January 16th!

Check out all the details and regsiter below. Registration closes shortly so sign up TODAY!

MONDAY

3 RNDS
10 Front Squats
20 C2B
50 DU

Rest 5min. 

E2O2M 10min. 
25/18 Cal Row
Max Reps HSPU


TUESDAY

Sumo Deadlift

FT
1K Row
100 DU
50/30 A-Bike
100 DU
1K Row


WEDNESDAY

EMOM 5
Snatch Complex

FT
20 Power Snatch
20 Bar Facing Burpee
20 OHS
20 BFB
20 PS


THURSDAY

FT
50 Front Rack Sandbag Lunges
50 Burpees Over Sandbag
40 FR SB Lunge
40 BOS
30 FR SB Lunge
30 BOS
20 FR SB Lunge
20 BOS
10 FR SB Lunge
10 BOS


FRIDAY

Push Press

AMRAP 20
2 BMU
4 St. HSPU
8 DB HSCL


SATURDAY

Deck Of Cards 2.0


SUNDAY

Turkish Get Ups

Partner 7K Row
*Switch after every 500m


BARBELL

Snatch Pull
Power Snatch
Back Squat

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