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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

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

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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

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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

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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

0084.jpg

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

IMG_9785.jpg

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

0093.jpg

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

0104.jpg

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

IMG_9592.JPG

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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