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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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WEEK OF JANUARY 8-14

17357582_1783089515343414_255739382_o.png

Time to get up and get moving!

Join our January Roots- Intro to Crossfit session!
ONLY a few spaces available. 

Register and Details Here!

MONDAY

Deadlift

5 RNDS
10 Power Cleans
10 Burpees


TUESDAY

E2MO2M 10min. 
3-5 Ring MU

*Full TABATA of Each Movement
KBS
A-Bike
V-Ups
DU


WEDNESDAY

AMRAP 20
30 Alt. DB Snatch
30 Box Jumps
30/21 Cal Row
30 T2B


THURSDAY

EMOM 20
Min. 1- 50ft. Handstand Walk
Min. 2- Row
Min. 3- 10 Ring Push Ups
Min. 4- Shuttle Sprints

IRON SCAP 


FRIDAY

Clean & Jerk

EMOM 5
Min. 1- 6 HSCL + 2 PJ
Min. 2- 5 HSCL + 3 PJ
Min. 3- 4 HSCL + 4 PJ
Min. 4- 3 HSCL + 5 PJ
Min. 5- 2 HSCL + 6 PJ


SATURDAY

TEAMS of 3
70/55 Cal Row
70 Bar Facing Burpee
70 Power Snatch
60/45 Cal Row
60 BFB
60 PS
50/35 Cal Row
50 BFB
50 PS
40/25 Cal Row
40 BFB
40 PS
30/20 Cal Row
30 BFB
30 PS


SUNDAY

AMRAP 15
5 DB Curtis P
100ft. Overhead Carry

Core TABATA


BARBELL

Power Clean- Pause @ Knee
BTN Push Press

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WEEK OF JANUARY 1-7

The Holidays are over and now it is time to get back on track! 

Register for ODIN's 6 Week "Eat Real Food" Challenge!
 

Includes...
Intro to Eating Real Food Kick Off Class


"Eat Real Food" Guide- Proved by Registered Dietitians from Kindred Nutrition


1hr. Nutrition Class led by Registered Dietitians from Kindred Nutrition


Body Measurements


Weekly Accountability


FB Support Group


Check out all the details and register below. 

MONDAY

HAPPY NEW YEAR!

Closed Today. See you tomorrow!


TUESDAY

Front Squat

AMRAP 15
4 BMU
8 Front Squat
12 Burpee Box Jump Over


WEDNESDAY

5 RNDS
1min. Max Rep Stations
Wallballs
Alt. SA DB Snatch
Cal Row
Rest 1min. 


THURSDAY

Partner AMRAP 20
7 KBS
10/7 Cal Bike
7 Burpee


FRIDAY

EMOM5
5 C2B
5 T2B

17.5
10 RNDS
9 Thrusters 95/65
35 DU


SATURDAY

Partner
Complete 1 RND then Switch
4 RNDS
10 Strict Pull Ups
15/12 Cal Bike
4 RNDS
20 Push Ups
15/12 Cal Bike
4 RNDS
30 Air Squats
15/12 Cal Bike


SUNDAY

Partner
1K Row
4RNDS
20 T2B
12 Bear Complex
Then Finish With...
1K Row


BARBELL

Squat Clean & Push Jerk
RDL
Pause Front Squats

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WEEK OF DEC. 19-31

IMG_6546.JPG

MONDAY

Closed- HAPPY HOLIDAYS!


TUESDAY

Back Squat

3 RNDS
10 Power Snatch
20 Box Jump Overs
30 WB


WEDNESDAY

EMOM 16
Min. 1- 200m Run
Min. 2- 3 Split Jerk


THURSDAY

5 RNDS
500m Row
Rest 2min. 
INTO...
5 RNDS
10 SA Russian KBS
10 Strict Pull Ups


FRIDAY

"Hollyman"
30 RNDS
5 WB
3 HSPU
1 PCL


SATURDAY

Rowing Glen- Partner
30 C&J
2 K Row
10 Rope Climbs
2 K Row
100 Burpees


SUNDAY

"8 Crazy Lifts"
8 RNFT
1 Rep of Each- 1 Barbell- 1 Weight
Deadlift
HPCL
Front Squat
S2OH
Back Squat
S2OH
OHS
Squat Snatch


BARBELL

Power Snatch
Snatch Pull
Push Press

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WEEK OF DEC. 18-24

15697315_679412635575081_83589846799293055_n.jpg

Join us this Saturday for our
"12 Days of Fitness" WOD @ 9am
followed by our Holiday Potluck Party!
Dress up in your holiday gear and lets celebrate!
Sign ups for the Holiday Potluck Party are at the gym. 


"12 Days of ODIN" Score Cards due by this Friday Dec. 22nd. 

MONDAY

OHS

AMRAP 15
60 DU
30 Cal Row
15 OHS


TUESDAY

EMOM8
Min. 1- Strict Pull Ups
Min. 2- 20sec. Ring L-Supports

5 RNDS
on the 4:00
12 T2B
15 DL
12/9 Cal A-Bike


WEDNESDAY

FT
21 Push Press
21 Front Squat
21 HPCL
Rest 2min. 
15 PP
15 FS
15 HPCL
Rest 2min. 
9 PP
9 FS
9 HPCL
Rest 2min. 
6 PP
6 FS
6 HPCL


THURSDAY

Handstand Skill Work

AMRAP 18
3 Burpee Box Jump Over
3 KBS
3 Cal Row
6 BBJO
6 KBS
6 Cal Row
*Increase by 3 reps each round. 


FRIDAY

AMRAP 13
55 Bar Facing Burpee
55 C2B
55 Cal Row
55 HSPU

E2MO2M
0-2min.- 10 Strict T2B
2-4min.- 10 GHD & 10 Hip Ext.


SATURDAY

"12 Days of Fitness" WOD


SUNDAY

CLOSED

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WEEK OF DEC. 11-17

12daysofodin.PNG

"12 Days of ODIN" Holiday Challenge
starts MONDAY!!


Earn points to win prizes!


Pick up your score card at the gym. Ways to earn points and all details are listed on the back of your score cards. 

MONDAY

Back Squat

AMRAP 20
10 Thruster
30 Cal Row
16 C2B


TUESDAY

TABATA X 2 (8 Sets of Each)
20sec.- Stationary DB Lunge
10 Sec. Rest
20 Sec.- Box Jumps
10 Sec. Rest

Rest 3min. 

TABATA X 2 (8 Sets of each)
20 Sec.- Alt. DB Snatch
10 Sec. Rest
20 Sec- HSPU
10 Sec. Rest


WEDNESDAY

EMOM 7
2 Power Snatch

5 RNDS
15 Power Snatch
30 DU
200m Run


THURSDAY

Yoke Carries

FT
50 Sandbag Bear Complex
*EMOM 5 Push Ups


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

Partner
In 4min....
30 C&J
30 Power Snatch
In 4min...
100 C2B
AMRAP 4
5 Synco Burpee Over Bar
5 Syncro Thrusters


SUNDAY

Partner
AMRAP 20
200m KB Farmers Carry
75/50 Cal A-Bike
200m Farmers Carry
75 WB


BARBELL

Tall Snatch
Snatch Grip DL
OHS
 

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WEEK OF DEC. 4-10

22406300_1848363435192150_7937174988948317788_n.jpg

MONDAY

Hang Squat Snatch + Squat Snatch

AMRAP 7
3 Thuster
3 Bar Facing Burpee
6 Thruster
6 Bar Facing Burpee
*Increase by 3 each round. 


TUESDAY

EMOM 6
Min. 1- Max Strict HSPU
Min. 2- Max Strict Pull Ups

AMRAP 15
30 DU
15 PCL
30 DU
15 T2B


WEDNESDAY

Deadlift

AMRAP 12
10 DL
15 Cal Row
20 WB


THURSDAY

3 RNFT
15 GHD
10 Hip Ext. 

AMRAP 15
30 Walking Lunge
100 DU
20 KBS
10 Ring Rows


FRIDAY

Front Squats

3 RNDS
7 Ring MU
50 Air Squats
10 HPS


SATURDAY

2K Row
21 C&J
1K Row
21 C&J
2K Row


SUNDAY

5 RNDS
100ft. Bear Crawl
100ft. Broad Jump
EMOM 3 Burpees

Core Tabata


BARBELL

Clean Complex
Push Press

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WEEK OF NOVEMBER 27-DECEMBER 3

Long Sleeve Front with sleeve.png

Fall apparel Pre-orders due this Tuesday November 28th. 
Samples & Order Forms @ the Gym. 
Jogger Pants - Long Sleeve T - Embroidered Beanie
The perfect gifts for the holidays!

MONDAY

Front Squat

5 RNDS
21 Air Squats
15/12 Cal Row
12 Hang KB Snatch (6 each arm) 53/35


TUESDAY

1 RND Kelly
400m Run
30 Box Jump
30 WallBall
2 RNDS Helen
400m Run
21 KBS
12 Pull Ups
1 RND Kelly


WEDNESDAY

Hang Power Clean + Power Clean + Split Jerk 

27-21-15-9
Cal Row
Thrusters


THURSDAY

8 RNDS
30sec work/30sec rest
A-  Ring Support Hold
B- Max Set Strict T2B

100 DU
50 AMSU
200 m Run
80 DU
40 AMSU
200m Run
60 DU
30 AMSU
200m Run
40 DU
20 AMSU
200m Run
20 DU
10 AMSU
200m Run


FRIDAY

3 RNDS
10 Power Snatch 135/95
10 C2B
Into... 80/60 Cal Row

Rest 2min.

3 RNDS
10 Thrusters 155/105
10 Burpee Box Jump over 24/20
Into...80/60 Cal Row

Rest 2min.

3 RNDS
10 C & J 175/115
5 BMU


SATURDAY

TEAMS of 3
AMRAP 7
50 Back Squats
50 Back Squats (increased wt.)
Max Rep Back Squats (Increased wt.)


Rest 3 Min. 


AMRAP 7
50 Floor Press
50 Floor Press (Increased wt.)
Max Rep Floor Press (Increased wt.)


Rest 3 min. 


AMRAP 7
50 DL
50 DL (Increased wt.)
Max Rep DL (Increased wt.)


SUNDAY

5 RNDS
1min. @ Each Station
Battle Rope
A-Bike
Wall Walk
Row
Rest 1min. 


BARBELL

Push Jerk
BTN Press
Back Squat

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WEEK OF NOVEMBER 20-26

IMG_6214.JPG

Holiday Hours
Thanksgiving Day
8:30am, 9am, 9:30am
Black Friday
8am, 9am
Please be sure to register for class in TRIIB. 

MONDAY 

DL 

4RNDS
21 DL
15 BJ Over
9 Push Jerk


TUESDAY

AMRAP 30
500m Row
400m Run
3 RNDS
"Cindy"
5 Pull Ups
10 Push Ups
15 Air Squats


WEDNESDAY

Strict Press

15-12-9
Cal Row
Power Snatch
REST 5min. 
15-12-9
A-Bike
C&J


THURSDAY

"The Gobbler"
Partner
100 Reps of Each
DU
200m Run
Sit Ups
200m Run
Pull Ups
200m Run
WallBalls
200m Run
Burpees
200m Run
KBS
200m Run
Box Jumps
200m Run


FRIDAY

AMRAP 20
Partner
3 WallBalls
3 KBS
3 Cal Row
*Increase by 3's each round. Complete a full round then switch with partner. 


SATURDAY
AMRAP 25
Partner
250m Row
1 RND
Sandbag DT
*Complete full round then switch. 


SUNDAY

5 RNDS
50 DU
20 Burpee Plate Thrusters

CORE TABATA


BARBELL

Snatch Pull
Power Snatch + 3 OHS
OH Barbell Walks

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WEEK OF NOVEMBER 13-19

22406348_1848358801859280_1738717322328679956_n.jpg

MONDAY 

Squat Snatch

"Isabel"
30 Power Snatch


TUESDAY

Back Squat

2 RNDS
400m Run
21/15 Cal Row
12 Squat Clean


WEDNESDAY

AMRAP 4
27/20 Cal Row
27 Burpee
27 C2B
Rest 4min. 
AMRAP 4
21/15 Cal Row
21 Burpee
21 T2B
Rest 4min. 
AMRAP 4
15/10 Cal Row
15 Burpee
15 Pull Ups


THURSDAY

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

IRON Scap


FRIDAY

Bench Press

AMRAP 10
2 OHS
2 HSPU
*Increase by 2 reps each round


SATURDAY

AMRAP 30
Partner
A- Max Cal Row
B- 50 DU
30 Air Squats
10 HPCL  
*Switch after completing full round.


SUNDAY

100ft. Yoke Carries

AMRAP 12
1 Manmaker
200m Run
2 Manmaker
200m Run
*Increase by 1 Manmaker each round. 


BARBELL

PCL + PJ + SJ
Press
Pause Back Squat

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WEEK OF NOVEMBER 6-12

22450059_1848361398525687_1056854227602406306_n.jpg

Shoulder Mobility Class with Coach Josh this Thursday November 9th 6:30pm-7:30pm. 

Space in limited so be sure to Register in TRIIB

Join us this Saturday in support of
Team RWB WOD 4 Warriors!

MONDAY

Deadlift

EMOM 12
Min. 1- 15 DL
Min. 2- 15 GHD
Min. 3- Max Cal Bike / Max Cal Row


TUESDAY

OHS

AMRAP 3
21 OHS
21 BOB
Max Cal Row
Rest 3min. 
AMRAP 3
18 OHS
18 BOB
Max Cal Row
Rest 3min.
AMRAP 3
15 OHS
15 BOB
Max Cal Row


WEDNESDAY

C2B Pull Ups

3 RNDS
75 DU
50 Air Squats
15 PCL


THURSDAY

AMRAP 15
200m Run
2 Rope Climb

CORE TABATA


FRIDAY

Split Jerk

For Time
30 Cal A-Bike
30 BJ Over
30 Thruster
30 C2B
30 Thruster
30 BJ Over
30 Cal A-Bike


SATURDAY

WOD 4 Warriors!

11min. AMRAP
11 PCL
11 BOB
19 DL
18 Pull Ups

OR

11 Push Up
11 Burpees
19 Sit Ups
18 Air Squats


SUNDAY

EMOM 30
Min.1- 50 DU
Min.2- 20 Stationary Lunges
Min.3- 15 KBS
Min.4- 10 Wallballs
Min.5- 5 Push Press


BARBELL

Hang Power Snatch
Snatch Balance
Tempo Front Squats

 

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WEEK OF OCTOBER 30 - NOVEMBER 5

22448171_1848359435192550_2515201868846401343_n.jpg

MONDAY

For Time
800m Run
6 RNDS Chief 135/95
400m Run
4 RNDS Chief
200m Run
2 RNDS Chief


TUESDAY

Clusters

AMRAP 15
15 T2B
12 DB Reverse Lunges
9 DB C&J


WEDNESDAY

EMOM 8
1 Hang Squat Snatch + 1 Squat Snatch

5 RNDS
200m Run
30 DU
9 Hang Squat Snatch


THURSDAY

EMOM 10
Min. 1- Strict Pull Ups
Min. 2- Strict Ring Dips
 

3 RNDS
40 Cal Row
20 Box Jump
5 Wall Walks


FRIDAY 

Back Squat

For Time
30 Thrusters
400m Run
30 Thrusters


SATURDAY

Partner AMRAP 20
9 A-Bike
12 Cal Row
9 Pull Ups


SUNDAY

10 RNDS
100ft. KB Farmers Carry
10 Front Rack Lunges
10 KB S2OH


BARBELL

3 Position Cleans
Front Rack Holds

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WEEK OF OCTOBER 23-29

22450107_1848358691859291_571394061889332253_n.jpg

Reminders....
1. Yoga this Saturday October 28th @ 7am! Register in TRIIB. 

2. Slightly abbreviated scheduled this Thursday & Friday. Please check the schedule for class times. 

MONDAY

Push Jerk

3 RNDS
500m Row
12 DL
15 Box Jump


TUESDAY

Buy In- 800m Run
5 RNDS
12 C2B
9 Sq. Snatch 95/65
6 Strict HSPU
Cash Out- 800m Run


WEDNESDAY

Hang Squat Clean

For Time
21 SA KB S2OH
5 Rope Climb
15 SA KB S2OH
3 Rope Climb
9 SA KB S2OH
1 Rope Climb


THURSDAY

3 RNDS
1min. Max Reps @ Each Movement
WB
KBS
Box Jump
Cal Row
Rest 1min. at the end of reach RND.

IRON SCAP


FRIDAY

Front Squat

3 RNDS
30 HPCL
30 Goblet Squats
30 Cal Row


SATURDAY

Partner
50/40 A-Bike
200 DU
1 Mile Sandbag Run
200 DU
50/40 A-Bike


SUNDAY

5 RNDS
1min. Max Reps/ 30 Sec. Rest @ Each Station
Tire Flips
Wall Walks
Medball Slam


BARBELL

Snatch Pull
Power Snatch
OHS

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WEEK OF OCTOBER 16-22

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Thank you to all of our competitors, volunteers, vendors, and spectators for making this year's Battle of the Vikings competition a HUGE success!! Athletes put their fitness to the test and we saw some amazing things happen on that competition floor. Our volunteers where a well oiled machine and kept the day running so smoothly. This was by far our best event to date! But I know that next year will be even better! Training for next year's Battle of the Vikings starts today! 

MONDAY

15min. Gymnastics Skill Work

AMRAP 18
18 Cal Row
15 WB
12 KB Snatch
9 T2B


TUESDAY

EMOM 8
2 Squat Clean + 1 Split Jerk

FT
21 Burpees over the bar
21 PCL
21 Burpees over the bar


WEDNESDAY

FT
800m Run
50 OHS
800m Run
50 Thruster
800m Run
50 Front Squat


THURSDAY

EMOM 30
Min. 1- 10 GHD
Min. 2- 10 Hip Ext. 
Min. 3- 50 DU
Min. 4- 2 Rope Climb
Min. 5- 20 Push Ups
Min. 6- 10 SA KB HCL 53/35


FRIDAY

Push Press

4 RNDS - on the 3:00
Cal Row 20/15
15 Bar Facing Burpee over bar
Max Rep Push Press


SATURDAY

AMRAP 15 - Partner
400m Sandbag Run 40/30 Together
3 RNDS
10 DL
10 Syncro Burpee
10 HSPU
3RNDS
10 DL
10 Syncro Burpee
10 HSPU
Max # of RNDS
10 DL
10 Syncro Burpee
10 HSPU
 


SUNDAY

EMOM 20
50ft KB Farmers Carry
5 Push Ups
10 Air Squats


BARBELL

Snatch Balance
BTN Press
Bottom Up Front Squat

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