Comment

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
 

Comment

Comment

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

Comment

Comment

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

Comment

Comment

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

Comment

Comment

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

Comment

Comment

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

 

Comment

Comment

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

Comment

Comment

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

Comment

Comment

WEEK OF OCTOBER 16-22

IMG_5791.JPG

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

Comment

Comment

WEEK OF OCTOBER 9-15

12440776_1617003435285357_3871014699604653510_o.jpg

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

Comment

Comment

WEEK OF OCTOBER 2-8

Screen Shot 2017-02-02 at 7.20.59 AM.png

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

Comment

Comment

WEEK OF SEPTEMBER 25 - OCTOBER 1

IMG_5545.JPG

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

Comment

Comment

WEEK OF SEPTEMBER 18-24

JoshHeadShot.jpg

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

Comment

Comment

WEEK OF SEPTEMBER 11-17

Yoga.jpg

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

Comment

Comment

WEEK OF SEPTEMBER 4-10

IMG_5308.JPG

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

Comment

Comment

WEEK OF AUGUST 28- SEPTEMBER 3

16195535_692551734261171_7120554429249477137_n.jpg

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

Comment

Comment

WEEK OF AUGUST 21-27

IMG_5150.PNG

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

 

Comment

Comment

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

Comment

Comment

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

Comment

Comment

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

Comment