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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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WEEK OF OCTOBER 9-15

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Battle of the Vikings competition this Saturday October 14th @ ODIN CrossFit!
Come on out and watch all the awesome competitors!
Admission - $5 for spectators at the door. 

Judges Reminder - WOD breifing Friday night @ 5:30pm. 

No classes on Saturday October 14th. 

MONDAY

Bench Press

AMRAP 8
10 T2B
10 Burpee


TUESDAY

AMRAP 4
3 RNDS
DT
*Max Cal Row
REST 4min. 
AMRAP 4
2 RNDS
DT
*Max Cal Row
REST 4min. 
AMRAP 4
1 RNDS
DT
*Max Cal Row


WEDNESDAY

Pause Front Squats

AMRAP 5
15 V-Ups
30 DU
Rest 4min. 
AMRAP 5
WB


THURSDAY

EMOM 5
3 Power Snatch

AMRAP 15
55 P Snatch
55 Pull Ups
55 Cal Row
55 HSPU


FRIDAY

AMRAP 20
7 PCL
7 Burpee
200m Run


SATURDAY

Closed today for the Battle of the Vikings Competition @ ODIN. Come on by!


SUNDAY

1 Mile Run
21 KBS
21 Goblet Squats
800m Run
15 KBS
15 Goblet Squats
400m Run
9 KBS
9 Goblet Squats

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WEEK OF OCTOBER 2-8

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Kettlebell Swing Skills Class
This Thursday Oct. 5th 6:30pm-7:30pm
Register In TRIIB

MONDAY

Back Squat

AMRAP 9
9 KBS
9 Burpee
9 KBS
9 BJ


TUESDAY

Push Press
Split Jerk

15-12-9-6-3
Ring Dip
Strict Pull Ups
*200m Run after each round. 


WEDNESDAY

AMRAP 5
Buy-In 50 WB
12 DL
12 Bar Facing Burpee
Rest 5min. 
AMRAP 5
Buy-In 35 WB
9 DL
9 Bar Facing Burpee
Rest 5min. 
AMRAP 5
Buy-In 20 WB
6 DL
6 Bar Facing Burpee


THURSDAY

21 Cal Row
21 Strict Press
18 Cal Row
18 Strict Press
15 Cal Row
15 Strict Press
12 Cal Row
12 Strict Press
9 Cal Bike
9 Strict Press
6 Cal Bike
6 Strict Press
3 Cal Bike
3 Strict Press


FRIDAY

C&J

5 RNDS
Cal Row 21/15
10 Thruster


SATURDAY

Teams of 3
A-Bike 100/75
100 PCL
Cal Row 150/100
80 Push Jerk
A-Bike 100/75
60 FS
Cal Row 150/100
40 Cluster
*1 person works at a time.


SUNDAY

80 DU
80 Air Squat
800m Run
400m Sandbad Run
40 KBS
40/30 Cal A-Bike


BARBELL

Power Snatch
Snatch Pull
Back Squat

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WEEK OF SEPTEMBER 25 - OCTOBER 1

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Great shoulder mobility class with Coach Josh! Stay tuned for the next one!

Calling all ODINITES! We are looking for volunteers for the Battle of the Vikings! We are looking for anyone who would like to help us judge the workouts. All volunteers receive a free shirts for the day of the event. We will be holding a judges briefing before the event to review the workouts, the movement standards and answer and questions you may have about judging. 
Sign up sheets are at the gym. Please sign up by this Wednesday so that we can get the shirt order in :)

MONDAY

EMOM 30
1Min. Max Reps @ Each
HSPU
KBS
WB
Deadlift
BJ
Rest


TUESDAY

AMRAP 5
Cal Row 50/35
Max Reps "Macho Man"
Rest 5min. 
AMRAP 5
Cal Row 35/25
Max Reps "Macho Man"
Rest 5min. 
AMRAP 5
Cal Row 20/15
Max Reps "Macho Man"

*Macho Man- 3 PCL + 3 Front Squat + 3 Push Jerk


WEDNESDAY

15min. Gymnastics Pull Complex

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


THURSDAY

EMOM 12
Min. 1- OH DB Walk
Min. 2- 30sec. SA SL Plank Hold
Min. 3- Max GHD

FT
800m Run
Cal Row
25 Burpees
20 Clusters


FRIDAY

Snatch Complex

21-15-9
Squat Snatch
C2B


SATURDAY

Partner
2 K Row
1 Mile Sandbag Run
2 K Row


SUNDAY

AMRAP 30
Teams of 3
A- 400m Run
B- Max Atlas Stone G2S
C- Rest


BARBELL

Squat Snatch Work
Pause Front Squats

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WEEK OF SEPTEMBER 18-24

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Wednesday Sept. 20th 4pm-7pm
Stronger Faster Healthier (SFH) will be @ ODIN!
This is the new line of pre-workout & recovery we now carry @ ODIN. Come on by and learn more about what you can do to be Stronger Fasters and Healthier.
SFH has what you need to fuel your workouts and aid in better and faster recovery.
They will be offering samples and talking about their awesome products that we carry; Recovery, Pre-Workout, Fish Oils and More!!
Swing by the gym and check them out!

Shoulder Mobility Class with Coach Josh!
This Saturday Sept. 23rd @ 9am
FREE for ALL ODIN Members. Register in TRIIB.
Non-Members email info@ODINCrossFit.com

MONDAY

Front Squats

"Amanda"
9-7-5
RMU
Squat Snatch


TUESDAY

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


WEDNESDAY

Push Press

AMRAP 15
60 DU
30 Walking Lunges
15 DL 


THURSDAY

E2MO2M 14
200m Run

Rest 5min. 

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


FRIDAY

EMOM 9
Min. 1- SA OH KB Hold Right Side
Min. 2- SA OH KB Hold Left Side
Min. 3- 20sec. Ring Support Hold

AMRAP 18
30 Thrusters
30 Box Jump
30 Cal Row
30 T2B


SATURDAY

3 RNDS- Partner
A-Bike 30/20
200m Sandbag Run
Row 40/30
200m Sandbag Run
*You Go I Go Style
 


SUNDAY

Partner FT
2 K Row
Then...
4 RNDS
9 Rope Climb
11 Bear Complex
Then...
2 K Row


BARBELL

Push Jerk
Split Jerk
Hang Power Clean + 2 Front Squat

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WEEK OF SEPTEMBER 11-17

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Yoga with Jen Topper this Saturday 7am-7:50am!
Register in TRIIB!

MONDAY

9-11 Tribute
2001m Row or Run 1.25 Miles
11 BJ
11 Thruster
11 Burpee C2B
11 PCL
11 HSPU
11 KBS
11 T2B
11 DL
11 PJ
1.25 Mile Run or 2001m Row
(Choose if you want to run in the beginning & row at end or row first then run at end.)


TUESDAY

EMOM 8
Min 1- 10 Ring Push Ups
Min. 2- 50ft. Handstand Walk

"Helen"
3 RNDS
400m Run
21 KBS
12 Pull Ups


WEDNESDAY

DL

For Time
40-30-20-10
WB
10-20-30-40
Box Jump


THURSDAY

EMOM 20
Min. 1- 10 Ring Dip
Min. 2- 10 Front Squat
Min. 3- 1 Rope Climb
Min. 4- 20 V-Ups


FRIDAY

Hang Squat Snatch

AMRAP 15
50 DU
A-Bike 25/18
15 DB Hang Sq. Clean
50 DU
Cal Row 40/30
15 DB Hang Sq. Clean


SATURDAY

AMRAP 7
10 Sandbag Cleans
50 DU
Rest 7 min. 
Repeat


SUNDAY

AMRAP 20
400m Run
50 Air Squats
400m Run
50 Lunges


BARBELL

Clean Drills
Jerk Drills
DB Strict Press
Pause Back Squat

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WEEK OF SEPTEMBER 4-10

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Congrats to Kristyn, Kat, Paul D. & Paul B. on their awesome performance at the Battle of the Boxes competition! Way to represent!

Join us Monday- Labor Day for our Hero workout! 

Mark your calendars- Yoga Saturday September 16th @ 7am. 

MONDAY

HOTSHOTS 19
6 RNDS
30 Air Squats
19 PCL
7 Strict Pull Ups
400m Run


TUESDAY

Bench Press

AMRAP 15
30 Cal Row
100 DU
10 DB S2OH


WEDNESDAY

Back Squat

21-15-9
Squat Snatch
Box Jump


THURSDAY

AMRAP 4
15-12-9
WB
C2B
*Max Cal A-Bike in remaining time
Rest 4min. 
AMRAP 4
15-12-9
WB 20/14
T2B
*Max Cal A-Bike
Rest 4min. 
AMRAP 4
15-12-9
WB
Pull Up
*Max Cal A-Bike
 


FRIDAY

EMOM 8
3 PCL
3 Front Squat
3 Push Jerk

4 x 20sec Work/10sec Rest
GHD
4 x 20sec Work/10sec Rest
Deadlift 155/105
4 x 20sec Work/10sec Rest
GHD
4 x 20sec Work/10sec Rest
Deadlift 155/105


SATURDAY

AMRAP 30- Partner
Complete full round then switch.
30 OH Plate Lunges
20 KBS
10 Burpee Pull Ups


SUNDAY

5 RNDS
1min. @ Each Movement
Air Squats
Push Ups
Row
Abmat Sit Ups
A-Bike
Rest


BARBELL

Snatch Balance + OHS
RDL

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WEEK OF AUGUST 28- SEPTEMBER 3

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Note- New schedule begins September 1st. We will now have 2 WODS on Saturdays, 8am & 9am!

Monday September 4th- Labor Day- We will only have a 9am WOD that day. 

MONDAY

3 RNDS
400m Run
100 DU
200m KB Farmers Carry

POST WOD- IRON SCAP


TUESDAY

Strict Press

Satan's Whiskers
3 RNDS
10 C2B
10 Front Squat
10 Burpee


WEDNESDAY

E2MO2M 10
Squat Clean & Jerk

21-15-9
KBS
Push Press
*75 DU Between Each Round


THURSDAY

AMRAP 3
21 Cal Row
21 Burpee
Max Thruster
REST 3 Min.
AMRAP 3
18 Cal Row
18 Burpee
Max Thruster
REST 3 Min. 
AMRAP 3
15 Cal Row
15 Burpee
Max Thruster
REST 3 Min. 
AMRAP 3
12 Cal Row
12 Burpee
Max Thruster


FRIDAY

25 DL
50 WB
50/35 Cal A-Bike
25 DL
50 WB
75/50 Cal Row


SATURDAY

AMRAP 20 - Partner
2-4-6-8....
S2OH
Burpee
100m Run


SUNDAY

Deck Of Cards
Air Squats
Pull Ups
Burpees
KBS


BARBELL

Snatch Pull + Squat Snatch
Front Squats

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WEEK OF AUGUST 21-27

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Battle of the Vikings Partner Competition @ ODIN CrossFit! 10-14-17

If you enjoyed participating in the Open then you will love this!
Have you registered yet?
Grab your partner and register today!
Divisions- RX, Scales & Masters for men and women teams. 
Click to register and for details and standards. 

MONDAY

Squat Snatch

AMRAP 7
Power Snatch
*EMOM- 7 WB


TUESDAY 

Push Press

3 RNDS
10 Front Squat
20 C2B
50 DU


WEDNESDAY

Power Clean

15-10-5
KBS
T2B
Then...800m Run
5-10-15
KBS
T2B


THURSDAY

EMOM 20
Min. 1- 1 RND of "Cindy"
Min. 2- 3 DL


FRIDAY

10min. of Handstand Skill Work

3 RNDS
400m Run
15 C&J
75 DU


SATURDAY

Partner
1 Mile Run- Together
60 Pull Ups
60 Abmat Sit Ups
60 KBS


SUNDAY

4- 100Ft Yoke Carries

TABATA - Full of Each
Battle Ropes
Flutter Kicks
Air Squats
 


BARBELL

HH Clean + H Clean

Snatch Balance

 

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WEEK OF AUGUST 14-20

Grab your yoga mat and join us for Power Yoga this Saturday @ 7am!!
FREE for all ODIN Memberships!
Register in TRIIB. 

MONDAY 

Power Snatch + OHS

4 RNDS
400m Run
10 Power Snatch


TUESDAY

EMOM 8
Min 1- 5 St. HSPU
Min. 2- 5 St. T2B

3 RNDS - Burgeron Beep Test
Cal Row  50/35
3 RNDS - Burgeron Beep Test
Cal Row  50/35
3 RNDS - Burgeron Beep Test


WEDNESDAY

C & J

AMRAP 7
Ascending Ladder
1 PCL
30 DU
2 PCL
30 DU
3 PCL
30 DU ...


THURSDAY

Turkish Get Ups

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


FRIDAY

Back Squat

3 RNDS
50 Air Squats
7 Ring MU
10 HPCL


SATURDAY

Teams of 3
5 RNDS
A- 400m Sandbag Run
B- AMRAP of...
    10 C & J
    10 KBS
    10 Burpee
C- REST


SUNDAY

AMRAP 20
40 Cal Row
10 Back Squat
5 Wall Walks


BARBELL

HH Snatch + H Snatch
Push Press

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WEEK OF AUGUST 7-13

MONDAY 

OHS

21-15-9
SA KB Snatch
Cal Row
Into...
21-15-9
Box Jump Over
Pull Ups


TUESDAY

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


WEDNESDAY

AMRAP 18 - Partner
100m Sand Run
50m KB Carry

IRON SCAP


THURSDAY 

AMRAP 5
7 RNDS "The Chief" 
*Max Cal Row
REST 5
AMRAP 5
6 RNDS "The Chief"
*Max Cal Row
REST 5
AMRAP 5
5 RNDS "The Chief"
*Max Cal Row


FRIDAY

Push Press
Split Jerk

AMRAP 9
6 Strict Pull Ups
9 Front Squat


SATURDAY

Partner- FT
80 WB
70 P Snatch
60 H SCL
50 Burpee
40 BJ
30 Push Press
20 Pull Ups
400m Run Together


SUNDAY

5 RNDS
100 DU
50Ft Plate Push
5 Tire Flip


BARBELL

C & J
Front Squat

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WEEK OF JULY 31- AUGUST 6

Reminder...
A few changes to the schedule this week do to most of the coaches heading to the CrossFit Games. Please check the schedule before attending class. 
Thank you to Coach Lunderville, Coach Ryan and Coach Josh for holding down the fort while we are away!!

MONDAY

DL

AMRAP 15
250m Row
15 WB
10 Push Jerk


TUESDAY

Strict Press

10 RNDS
10 SA KB Snatch
10 Box Jump


WEDNESDAY

3 RNDS
600m Run
21 T2B
15 H.P. Snatch

Post WOD Core TABATA


THURSDAY

10min. Handstand Skill Work

EMOM 20
Min. 1- A-Bike  12/10
Min. 2- Max Strict Pull Ups
Min. 3- 10 GHD
Min. 4- Max Push Ups


FRIDAY

Hang Squat Clean

AMRAP 8
40 DU
5 PCL
5 Burpees Over Bar


SATURDAY

"31 Heroes"
AMRAP 31 - Partner
Partner A- 400m Sand Bag Run
Partner B-  AMRAP of.....
                  8 Thruster
                  6 Rope Climb
                  11 Box Jump


SUNDAY

EMOM 24
Min. 1- Walking Lunges
Min. 2- DU
Min. 3- Medball Slams
Min. 4- KBS


BARBELL

Power Snatch + Hang Squat Snatch
Back Squat

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WEEK OF JULY 24-30

Great mobility class with Coach Josh! Stay tuned for his next class on shoulders!

Power Yoga was a blast!! Great way to improve your mobility and core strength and it is an awesome workout! Expect to see more Power Yoga classes!

MONDAY

Back Squat

27-21-15-9
Cal Row
KBS
OHS


TUESDAY

AMRAP 5
600m Run Buy-In
12 DL
12 Bar Facing Burpee
Rest 5min. 
AMRAP 5
400m Run Buy-In
9 DL
9 BFB
Rest 5min. 
AMRAP 5
200m Run Buy-In
6 DL
6 BFB


WEDNESDAY

2k Row
150 DU
10 RNDS "Cindy" (5 pull ups, 10 push ups, 15 Air Squats)
 


THURSDAY

Push Press

AMRAP 12
200m Sandbag Run
10 Sandbag Clean
10 Sandbag S2S


FRIDAY

Front Squat

AMRAP 8
Increasing by 3's each round. 
3 Thrusters
3 T2B
6 Thruster
6 T2B
9
9
12
12...


SATURDAY

AMRAP 20 Partner
5 HSPU
10 Burpee Box Jump
15 KBS


SUNDAY

4 RNDS
12 DB Floor Press
12 DB Bent Over Rows
12 DB Reverse Lunges (DB in Hang)


BARBELL

Squat Clean- 2 Sec Pause @ Knee
BTN Snatch Grip Press

 

 

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WEEK OF JULY 17-23

Mobility with Coach Josh this Tuesday July 18th @ 6:30pm! 

Power Yoga this Saturday July 22nd @ 7am!

Register in TRIIB. 

MONDAY

"OPEX Lactic Endurance Test"
250m Row
15 KBS
25 Burpee
15 KBS
250m Row
*Rest 12min. then REPEAT

Core TABATA


Tuesday

Snatch Pull + Power Snatch

"Isabel"
30 Power Snatch


WEDNESDAY

"Daniel"
50 Pull Ups
400m Run
21 Thrusters
800m Run
21 Thrusters
400m Run
50 Pull Ups


THURSDAY

EMOM 8
3 PCL
3 FS
2 PJ

3 RNDS
20 Cal
20 T2B
10 HPCL


FRIDAY

15min. "Gymnastic" Skill Work

FT
40-30-20-10
Sand Bag Snatch
Sand Bag Lunges


SATURDAY

"Glen"
30 C&J
1 Mile Run
10 Rope Climb
1 Mile Run
100 Burpees


SUNDAY

AMRAP 15
Increasing by 2's each round. 
50 DU
2 Push Ups
2 Sit Ups
2 Air Squats
50 DU
4
4
4
50 DU
6
6
6


BARBELL

Snatch from the Blocks
Back Squat
 

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WEEK OF JULY 10-16

Power Yoga @ ODIN!
Join us for an awesome Power Yoga class led by instructor Jen Topper on Saturday July 22nd @ 7am. Power Yoga is perfect for CrossFitters and helping you with your mobility and gets you moving. 
Members register in TRIIB. 
Non-Members Email Info@ODINCrossFit.com

MONDAY

Yoke Carry
100Ft. X 4

EMOM 10
Odd- 5 Thrusters Climbing
Even- 200m Run


TUESDAY

EMOM 6
3 Ring MU

AMRAP 12
9 DL
6 Burpee
3 CL


WEDNESDAY

FT
30 Cal Row
30 Box Jump Over
30 P. Snatch
30 T2B
30 P. Snatch
30 Box Jump Over
30 Cal Row


THURSDAY

Push Press

AMRAP 15
60 DU
30 Cal Row
15 OHS


FRIDAY

Squat Clean- Build to a Heavy Double

Cal A-Bike  35/25
800m Run
30 KBS
20 Burpees


SATURDAY

AMRAP 20
Partner
20 Power Clean
20 Box Jump
20 Burpee
30 Power Clean
30 Box Jump
30 Burpee
40 Power Clean
40 Box Jump
40 Burpee
50 Power Clean
*Max Burpee in remaining time. 


SUNDAY

6 RNDS
200m Run
15 WB
10 Push Press
1 Rope Climb


BARBELL

SCL+HSCL+Split Jerk
Push Press
Front Squat

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WEEK OF JULY 3-9

Reminder!
ODIN Picnic @ Pincliff Park Sunday July 9th @ 3pm. 

RSVP through your FB invite or email Info@OdinCrossFit.com
Jason and I will provide the protein :)
Please bring a dish to share and any beverage you would like.
Our pavilion is right next to the playground for the kids and has plenty of room for all!

MONDAY

Front Squat

21-15-9
KB Snatch
HSPU


TUESDAY

Closed for the 4th of July!

Enjoy the holiday and be safe :)


WEDNESDAY

"Behind Bars"
AMRAP 4
400m Run
15 BOB
Max PCL
Rest 4
AMRAP 4
400m Run
10 BOB
Max PCL
Rest 4
AMRAP 4
400m Run
5 BOB
Max PCL


THURSDAY

"Harley Love"
6 RNDS
13 Thruster
14 Pull Ups


FRIDAY

EMOM 6
Min. 1- 20sec. L-Ring Sit
Min. 2- 30sec. Handstand Hold

AMRAP 15
30 Cal Row
20 DB Push Press
10 DL


SATURDAY

Partner AMRAP 20
A- FLR
B- 10 SA KB Cleans
     10 SA KB Jerk
    10 Goblet Squat


SUNDAY

FT
Cal A-Bike  60/50
1K Row
800m Run

CORE TABATA


BARBELL

SCL from the Blocks
Snatch Balance + OHS

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WEEK OF JUNE 26- JULY 2

Thank you to Dr. Deb Morrone from Frederick Chiropractic Wellness Center, for an awesome seminar on breathing techniques! It's amazing how better you feel when you breathe properly.

MONDAY

"Annie's On The Run"
100 DU
50 AMSU
200m 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


TUESDAY

Split Jerk

"Jackie"


WEDNESDAY

EMOM 6
3 Power Snatch

AMRAP 15
Wallball
*EMOM- 4 Burpees


THURSDAY

15min. Rope Climb- Skill Work

AMRAP 12
12 Box Jump Over
8 Push Press
6 BMU


FRIDAY

"Hurricane"
3 RNDS
800m Run
21 PCL


SATURDAY

AMRAP 20 - Partner
A- 200m OH Barbell Carry
B- AMRAP of...
50 DU
20 Lunges
10 KBS


SUNDAY

FT
500m Row
20 Bench Press
500m Row
15 Bench Press
500m Row
10 Bench Press

Core TABATA


BARBELL

Snatch Footwork
Hang Power Snatch + Hang Squat Snatch
DB Press In Split

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WEEK OF JUNE 19-25

MONDAY

Back Squat

"Grace"


TUESDAY

EMOM 20
Min. 1- 200m Run
Min. 2- Max Rep Squat Snatch
Min. 3- Max Rep Burpee
Min. 4- Rest


WEDNESDAY

AMRAP 18
Cal Row 15/12
15 Box Jump
12 T2B
9 DB Front Squat

IRON SCAP


THURSDAY

"Hang Tough"
AMRAP 4
27 HPCL
27 WB
27 Cal A-Bike
REST 4min. 
AMRAP 4
21 HPCL
21 WB
21 Cal A-Bike
REST 4min. 
15 HPCL
15 WB
15 Cal A-Bike


FRIDAY

Work up to a Heavy Squat Snatch

EMOM 12
Min. 1- Max Strict Pull Ups
Min. 2- Max Hollow Rocks
Min. 3- Max Strict HSPU


SATURDAY

Partner
1,000m Row
Then...
4 RNDS
20 T2B
12 Bear Complex
Finish with...
1,000m Row


SUNDAY

EMOM20
Min. 1-  5 Stones
Min. 2- 12 DB Thruster
Min. 3- Rest


BARBELL

Power Clean
Clean Pull
Front Squat

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WEEK OF JUNE 12-18

Thusters are always more fun synchronized with a friend!

MONDAY

3 RNDS
600m Run
16 DL  
60 DU


TUESDAY

"Gaceful Cindy"
3 RNDS Cindy
12 C&J
2 RNDS Cindy
9 C&J
1 RND Cindy
6 C&J


WEDNESDAY

4 RNDS
A-Bike  20/15
18 WB
15 KBS
12 Burpee


THURSDAY

FT
Cal Row  100/80
50 P. Snatch
25 BOB


FRIDAY

"Tosh Sprints"
3RNDS
200m Run
Rest Equal Amount
400m Run
Rest Equal Amount
600m Run
Rest Equal Amount


SATURDAY

AMRAP 15
Partner- Alt. Full Rnds
2 SCL
2 KBS
2 Pull Ups
*Increase 1 rep each round. 


SUNDAY

EMOM 20
Min. 1- Battle Ropes
Min. 2- Cal Row
Min. 3- DU
Min. 4- Rest


BARBELL

C&J
Front Squat

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WEEK OF JUNE 5-11

ODIN Unloaded starts this week, Tuesday June 6th @ 11am. ODIN Unloaded is our "Boot Camp" style fitness program. These 1hr. classes involve building your strength and improving your cardio endurance through a combination of body weight movements, dumbbell and kettlebell work, core development and cardio intervals. 

Members- Register in TRIIB
Non-Members email Info@OdinCrossFit.com to attend.

MONDAY

Back Squat

3 RNDS
10 PCL
10 Push Jerk
50 DU


TUESDAY 

Push Press

EMOM 12
Min 1- 15 WB
Min 2- 4 BMU


WEDNESDAY

AMRAP 4
Cal Row 30/25
10 Burpee Box Jump
Rest 4
Repeat a total of 4X


THURSDAY

EMOM 20
Min. 1- 12 DB FR Lunge
Min. 2- 12 HSPU
Min. 3- 12 DB Step Up
Min. 4- 45sec. Plank Hold


FRIDAY

HSCL

3 RNDS
400m Run
21 KBS
12 T2B


SATURDAY

AMRAP 20
Partner
200m Run
250m Row
12 Thruster
*Complete a full round & then swtich


SUNDAY

4 RNDS- 1min. Stations
Min. 1- Stones
Min. 2- Yoke Carry
Min. 3- Rest
Min. 4- sled drag
Min. 5- 200m Run
Min. 6- Rest


BARBELL

Snatch- Pause @ Knee
OHS

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