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 (Time) Saturday wod: Warm-up 2 min: Run / Row / Bike / Jump Rope PT / LS / GM / SS Iron Cross / Scorpion Downward Dog 10 Yoga Push-ups Practice reverse burpees Practice / find scaling for: Pistols, HSPU For time: 800 meter run 70 Double-unders...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Warm-up: 2 min: Run / Row / Jump Rope PT / LS / GM 2 rounds of: 8 Ring / Towel Rows 8 Plank shoulder taps 8 Burpees “Tabata Something Else” 8 rounds of 20 sec work, 10 sec rest: Ring or Towel Row...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Thursday wod: Warm-up 2 min: Run / Row / Bike PT / LS / GM 3 x 30 seconds each: Overhead squats with PVC Yoga push-ups Jump rope AMRAP 7 minutes: 10 Thrusters 30 Double-unders (scale: 2x singles) Rest 2 minutes AMRAP...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Wednesday wod: Warm-up 2 min: Run / Row / Jump Rope PT / LS / GM Shoulder stretch on wall Wrist stretches 10 Yoga push-ups 3 rounds alternating EMOM for quality: 1 – 30 sec Hollow hold (scale: tuck, or 1-leg tuck) 2 – 30 sec...Read More

CrossFit OwnIt – OwnIt at Home Warm-up Metcon (No Measure) Warm-up: 2 minutes jump rope or line jumps PT / GM / LS 3 x 30 seconds each: Superman (YWT holds) Inchworm + push-up Mountain Climbers Metcon Metcon (Time) 5 rounds for time: 400 meter run 15 Deadlift 15 Ring or Towel Rows Use a...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Monday wod: Support Your Local Box Fundraiser Workout 1 AMRAP in 10 minutes of: 10 Squats 9 Dumbbell snatches, right arm 10 Push-ups 9 Dumbbell snatches, left arm ♀ 35-lb. DB ♂ 50-lb. DB If you do not have a dumbbell for...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Find a PVC, broom stick or dowel and complete for QUALITY: 2 rounds 10 Shoulder Press 10 Push Press 10 Push Jerk 10 Split Jerk 10 Bent-over Row If you have a barbell you can use it. Do not add weight. Then, go for...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Saturday wod: Deck of Cards Hearts = V-up (scale: tuck-ups) Diamonds = Odd Object Deadlift Clubs = Jumping Squats Spades = Push-ups (scale: knees or elevated) ACE (any suit) = 5 Burpees Using a deck of cards, complete the corresponding exercise for the suit and number...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Friday wod: AMRAP 15 minutes: 10 Ring / Towel Rows or Pull-ups 20 Steps Overhead Lunge* 30 Double-Unders (scale: 2x singles) Then, accumulate 2 minutes in an L-sit in as few sets as possible. *Find a weight to hold overhead on lunges....Read More