CrossFit OwnIt – OwnIt at Home Metcon Metcon (Weight) Sunday: Warm-up 2 min cardio PT / LS / GM Sampson Stretch Wrist Stretches Elbow rotations (bar on back) 10 Pause Front Squat with PVC 10 sets of the Snatch Complex: 1 snatch Deadlift 1 Hang Power Snatch 1 Hang Snatch (full squat) 1 Overhead Squat...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 3 RFT 10 weave burpees 20 snatches (115/75) 10 weave burpees 20 c and j (115/75) 10 weave burpees 20 DL (115/75) Individuals 3RFT 5 lateral burpees 10 snatches (115/75 5 lateral burpees 10 c and j (115/75) 5 lateral burpees 10 DL (115/75)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×3) *Work up to 85% Metcon Metcon (Time) For time 60 DB snatch (50/35) 50 WBS (20/14) 40 BJO (24/20)Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Thursday Warm-up 2 min cardio PT / LS / GM Downward dog 3 rounds of: 30 sec Good mornings with PVC 30 sec Side lunge 30 sec Superman hold 3 rounds for time: 400m run (a route that takes 1:30 to 2:00) 21 bent over row*...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Wednesday Warm-up 2 min cardio PT / LS / GM Sampson stretch 3 rounds of: 30 sec Inchworm + push-up 30 sec Mountain climbers 30 sec Hollow hold (scale: tuck) Alternating EMOM for 15 minutes: 1 – 3 wall walks 2 – 6 reverse...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Tuesday: Warm-up 2 min cardio PT / LS / GM Calf stretch 3 rounds of: 30 sec Mountain climbers 30 sec Yoga push-ups 30 sec Air squats Annie 50-40-30-20-10 reps for time: Double-unders (scale: 50% reps) Sit-ups (scale: 50% reps) This should be a fast workout....Read More

CrossFit OwnIt – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead More

CrossFit OwnIt – CrossFit Weightlifting Hang Clean (14 min EMOM) *Build in weight Weightlifting Push Jerk (5×2 @ 65% ) Metcon Metcon (Time) 2 rounds :30 second hollow hold :30 second arch body hold :30 wall-sit :30 sec plank 20 Russian twists (no weight)Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Saturday: Warm-up 2 min cardio PT / LS / GM Downward dog 1 round of: 10 Penguin jumps (single tap) 10 Penguin jumps (double tap) 30 sec Single-unders 30 sec Left leg Singles 30 sec Right leg Singles 30 sec Alt leg Single-unders 30 sec DU...Read More

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) 5 x 5-10 strict pull ups or ring rows Metcon Metcon (Time) 5 rounds for time of 18 WBS (20/14) 12 KB/DB DL (50/35)Read More