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ENDURANCE SESSION! Time to start training for the Frederick Half Marathon! Choose from a 10 week or 8 week program. Check out the details and how to register here. 
http://www.odincrossfit.com/events/2017/2/26/spring-endurance-session

The OPEN! Did you register yet? We are putting together the teams according to the people who have register for the OPEN on the CrossFit Games website. If you want to be a part of the fun and haven't registered yet please do so asap. 
http://games.crossfit.com

MONDAY 

Deadlift
5 x 3  Across

21-15-9
Sq. Snatch  95/65
C2B


TUESDAY

EMOM 20
Min. 1- ABike  12/10
Min. 2- 50 DU
Min. 3- 5 C&J  185/115

IRON SCAP 


WEDNESDAY

Front Squat
3 x 5 @ 75%

For Time
1,000m Row
15 DB Cluster
25 Burpee
15 DB Cluster
1,000m Row


THURSDAY

3 RNFT
10 GHD
10 Hip Ext. 

AMRAP 15
100 DU
30 Walking Lunges
20 KBS   53/35
10 Ring Row


FRIDAY

EMOM 8
Min 1: 5 P Snatch  155/105
Min. 2: 5 P Snatch
Min. 3: Rest
Min. 4: 5 PCL  165/115
Min. 5: 5 PCL
Min. 6: Rest
Min. 7: 5 Jerk  175/125
Min. 8: 5 Jerk

AMRAP 15
15 S2OH  115/80
12 BJ  24/20
15 WB  20/14
12 T2B


SATURDAY

Partner
2RNDS
Cal A-Bike  60/40
40 KBS  53/35
4 Rope Climbs

2 RNDS
Cal Row  60/40
40 Goblet Squat   53/35
4 Wall Walks


SUNDAY

5 RNDS
400m Run
12 Medball Clean
8 Ring Dip

CORE TABATA


BARBELL

3 Position Clean
Jerk Footwork
Pause Front Squat

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