CrossFit OwnIt – CrossFit Skill Ring Dips (Week 4) Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 2 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 Russian push-ups (scale: knees or bands) 25 sec Ring support (scale: band, scale up: rings tuned...Read More

CrossFit OwnIt – CrossFit Weightlifting Single Arm Dumbell Press (5×12 each arm (seated) Weightlifting 2 DB bicep curls (5×12) Metcon Metcon (Time) 15RFT 3 squat cleans (135/95) or 50 % 3 lateral burpees over the bar *20 min cut offRead More

CrossFit OwnIt – Hi-C Weightlifting Deadlift (10 Minute alt EMOM) 10 DL 10 2-DB hammer curls Metcon Metcon (Time) 5 Individually timed rounds (E4MOM) 300m Run 10 Box jumps 10 T2B/Knee raises *If athlete does not have at least 1 minute rest, reduce run to 200m.Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×10 @ 60-65%) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 16 OH single DB lunge (8 each arm) (50/35) 8 Thrusters (95/65) 4 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (15 Minute EMOM) 20 DU + 1 Snatch @ 65% Metcon Metcon (Time) For time 50 Calorie row or bike 50 Pull-ups 50 Burpees 50 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting 1 Snatch from the floor + 1 snatch from the hip (*Build to a technical heavy for the day) 12 Minute EMOM Weightlifting Snatch balance + OHS (5×1 rep of the complex) *Work up to 70-75% of 1RM OHS. Focus on technique Metcon Metcon (Time) 2 Rounds :30 Second hanging...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner wod 3 rounds 10 Power cleans (225/155) 12 Synchro burpees 3 rounds 15 Bar MU 100 DU (2:1) 3 rounds 30 Alt DB snatch (50/35) 12 Synchro burpeesRead More

CrossFit OwnIt – CrossFit Skill Ring Dips Week 3 Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 2 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 Tricep push-ups (scale: move feet forward) 20 sec Ring support (scale: band, scale up: rings tuned...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Angies house 40 Pull-ups 40 Push ups 40 Sit ups 40 Air squats Helens house 400m run 42 KBS (53/35) 24 Pull-ups Frans house 30 Thrusters (95/65) Nancy’s house 400m run 30 OHS (95/65) Grace and Isabel 40 ground to over head (95/65) Kelly’s house 400m...Read More

CrossFit OwnIt – CrossFit Weightlifting Single arm DB press seated on box (5×10 each arm) Weightlifting Bicep curl (5×10 empty barbell bicep curls) Metcon Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP 10 Pull-ups 10 Front squats (95/65) 10 STO (95/65) *Rest 1 minute x 4 roundsRead More