CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Friday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch 2 rounds of: 10 L / 10 R Single-leg deadlift 5 Yoga push-ups 20 second HS hold Diane 21-15-9 Deadlift Handstand push-up (scale: yoga push-ups or strict press) If you have access to...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Thursday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch 10 OHS with PVC 10 OH lunge with PVC 10 Side lunge 3 rounds for quality of: 10 Lateral step-ups, right 10 Lateral step-ups, left 1 min Alternating leg single-unders Metcon Metcon (Time)...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Wednesday wod: Warm-up 2 min cardio PT / LS / GM Downward dog Dynamic warm-up (~25 ft each) 2 rounds: Inchworm + push-up Toy soldiers High knees Butt kickers Running Jackie For time: 800 meter Run 50 Thrusters 30 Ring or Towel rows Do thrusters with...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Monday wod: Warm-up 2 min cardio PT / LS / GM Downward dog 2 rounds of: 10 Yoga push-up 10 Jumping squats 10 Mountain climbers Death by burpees On the minute for as many minutes as possible: Minute 1: 1 burpee Minute 2: 2...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Warm-up: Jog / PT / GM / LS 10 PVC Deadlifts 10 PVC Front Squats 10 PVC Shoulder Press Find a PVC, broom stick or dowel and complete for QUALITY: Clean Complex 10 rounds: 1 Clean High Pull 1 Hang Power Clean 1 Front...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Saturday wod: Warm-up 2 min cardio PT / LS / GM Downward dog / Bottom of the squat Practice roll to squat (reverse burpee) 1 round of: 10 Penguin jumps (single tap) 10 Penguin jumps (double tap) 30 sec Single-unders 30 sec Left leg...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Friday wod: Warm-up 2 min cardio PT / LS / GM Calf stretch 2 rounds of: 10 Yoga push-up 10 Jumping squats 30 sec plank hold For time: 400 meter run 20 Pistols, alternating (scale: 2x air squats) 400 meter run 20 Turkish Get-ups, alternating 400...Read More
lex Ratcliff has been doing CrossFit at COI for 7 months when started in September 2019. Her favorite movements are any squat variation, but definitely back squats. She also likes lunges and push press. Alex’s least favorite movements are burpees & thrusters. CrossFit pushes and challenges Alex physically and mentally. She also enjoys it as...Read More
Congrats to David for being selected for our February Athlete of the Month. David has been here for 7 months. His favorite movement is strict press. His least favorite movement is thrusters. David says he enjoys CrossFit because it constantly challenges you. He loves CrossFit OwnIt for all of the amazing people! David’s goal for...Read More
