Announcements:  

Don't forget to order you awesome ODIN apparel!  All orders are due Friday, August 12th.  We are ordering hats, lightweight hoodies and tanks.  Items will be added to your monthly invoice and charged on September 1.  Email tia@odincrossfit.com if you have any questions.

Bring a Friend Thursday:  This Thursday, grab your friends and family and have them join us for a workout!  It is a perfect day for friends to check out the gym and give a workout a try!  Please email tia@odincrossfit.com in advance so we can prepare.  Also, please ask your friends to arrive 10 minutes early for paperwork.  Share the gift of burpees!

August 13th:  ODIN goes to the Keys!  The game starts at 6pm and there are fireworks.  You can get discounted tickets leading up to the game by emailing tia@odincrossfit.com.  Tickets are $9 and the proceeds go to Kids These Days, a volunteer organization for middle school kids.

We are beginning the second week of the strength cycle.  Remember, try to get in on Monday and Wednesday for the next 12 weeks so you can maximize your results!  


WODS:

MONDAY:

Strict Press/Back Squat

3RFT:

10 Pull Ups

20 KBS

30 Air Squats


TUESDAY:

For Time:

500m Row

25 Power Snatch (115/85)

25 TTB

100 Double Unders

25 TTB

25 Power Snatch

500m Row


WEDNESDAY:

Bench Press/Deadlift

EMOM10:

Odd:  12 HSPU (start with strict, move to kip if needed)

Even:  :45 Plank Hold


THURSDAY:

AMRAP5:

200m Run

5 Burpee Broad Jumps

*Repeat workout a total of 3x with 3 Minutes rest between each.


 

FRIDAY:

10 RFT:

8 Wall Balls 

4 Box Jumps

1 Clean and Jerk (225/155)


SATURDAY:

Partner WOD:

1600m Run (Partners switch at 400m)

Then...

10 Rounds:

5 Pull Ups (A)

5 Pull Ups (B)

10 Push Ups (A)

10 Push Ups (B)

15 Air Squats (A)

15 Air Squats (B)

Then...

1600m Run (Partners switch at 400)


SUNDAY:

Strongman


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