CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon Metcon (Time) Partner WOD 5 rounds 50 Air squats 25...Read More

CrossFit OwnIt – Hi-C Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Weightlifting Strict press (5×5) Metcon Metcon (Time) Partner Karen 150 WBS...Read More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Weightlifting Strict press (Establish 1 RM) Weightlifting Push press (Establish 1...Read More

CrossFit OwnIt – CrossFit   Weightlifting 1 snatch balance + 3 OHS (6 x 1 establish heavy complex for the day) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 200m run 5 Power snatch (135/95) 10 Pull UpsRead More

CrossFit OwnIt – CrossFit   Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Weightlifting Back Squat (Establish a heavy single for the day....Read More

CrossFit OwnIt – CrossFit   Weightlifting 20 mins to establish a 1RM snatch Over the course of the next two weeks we will be establishing 1 RMs to begin a weightlifting cycle. Metcon Metcon (Time) 5 RFT (12 min cut off) 12 HSPU 12 DB snatch (50/35)Read More

CrossFit OwnIt – Hi-C   Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Weightlifting Establish a heavy back squat single for the day...Read More

CrossFit OwnIt – CrossFit   Weightlifting Power snatch + snatch + OHS (Find a heavy complex for the day) Weightlifting Snatch grip RDL (4×5 @ 100% of 1RM snatch) Weightlifting Snatch grip push press (behind the neck) (5×6 @ 65%)Read More

CrossFit OwnIt – CrossFit   Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 15...Read More

CrossFit OwnIt – CrossFit   Metcon CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# 9 Chest-To-Bar Pull-ups 12 Thrusters, 100#/ 65# 12 Chest-To-Bar Pull-ups 15 Thrusters, 100#/...Read More