Announcements

Be sure to sign up for classes using the new link

https://odin-crossfit-ii.triib.com/schedule/  or click the button below. 

Join us this Saturday Oct.8th for a very special HERO WOD in remembrance of Coach Josh's friend Samuel Boswell. This WOD is open to the public so feel friend to bring a friend! Bring your favorite mid-morning beverage and hang out after the WOD. It's 5 O'Clock somewhere ;)

 

Monday

Strength: Strict Press & Back Squat

75% x 3, 80% x 3, 90% x 3+

EMOM12

Odd: 12 WB 20/14

Even: 10 Burpees


Tuesday

Strength: Hang Power Clean

6 x 2 Increasing

For Time:

10- 8- 6- 4- 2

Power Clean 185/135

50- 40- 30- 20- 10

GHD


Wednesday

Strength: Bench Press & Deadlift

75% x 3, 80% x 3, 90% x 3+

3 RNDS 

50 DU

20 Push Press 135/95

10 Box Jumps 24/20


Thursday

"Helen"

3 RNDS

400m Run

21 KBS  53/35

12 Pull Ups


FRIDAY

For Time

40 Cal Row

20 Squat Snatch 115/80

30 Cal Row

15 Squat Snatch

20 Cal Row

10 Squat Snatch


SATURDAY

HERO WOD

"Sammy"

5 RNDS

200m Run w/KB  53/35

14 Push Ups

10 Pull Ups

5 Under-Overs

5 Tire Flips


SUNDAY

For Time

600m Front Rack Double KB Carry- AHAP

*10 Burpees each time you put them down. 

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