CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 25 minute amrap 100 DU 10 Bar MU 20 HPC (135/95) 30 T2B 40 Lateral burpees over the bar 50 Calorie row or bikeRead More
CrossFit OwnIt – CrossFit Skill Ring Dips Week 1 Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 3 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 Tricep push-ups (scale: knees or bands) 10 sec Ring support (scale: band, scale up: rings tuned...Read More
CrossFit OwnIt – CrossFit Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click hereRead More
CrossFit OwnIt – CrossFit Weightlifting Every 90 seconds for 10 rounds (*Start @ 60% and build to a heavy for the day) 1 Squat clean + 2 Front squats + 1 Push jerk Weightlifting Bench Press (5×4 @ 75% of 1 RM. ) *If you don’t know 1RM, build to a heavy 4 for the...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 30 minute cap 800m run (relay style) (one partner runs 400m at a time) 50 Sit-ups 40 Front squats (115/75) 30 Push jerks 20 Power snatches 30 Push jerks 40 Front squats 50 Sit-ups 800m run (relay style) (each partner runs 400m at a time)Read More
CrossFit OwnIt – CrossFit Weightlifting Snatch Grip Deadlift (3-3-3-3-3) *Work up to 110% of 1RM snatch Metcon Metcon (Time) For time 18-14-10-6-4 Front rack lunges (95/65) Lateral burpees over the bar *Sprint focusRead More
CrossFit OwnIt – CrossFit Weightlifting Paused Front Squat (3×6 @ 75%) *2 second pause @ bottom of squat each rep Metcon Metcon (Time) 8 RFT 8 Alt DB snatch (50/35) 8 WBS (20/14) 24 DU (2:1)Read More
