CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Thursday wod: Home Fight Gone Bad 3 rounds for max reps of: 1 min Odd object thrusters 1 min One-arm snatch, alternating 1 min Box jumps (scale: step-ups) 1 min Chair dips 1 min Burpees Rest 1 minute Use a backpack, water jugs, or...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Wednesday wod: AMRAP 12 minutes for quality: 10 one-leg Deadlifts, rt 10 one-leg Deadlifts, lf 20 Ring or Towel rows* *Check COI Instagram post for instruction and details on the rows! Metcon Metcon (Time) E4MOM for 4 rounds: 20 Grasshoppers 300 meter...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Tuesday wod: 5 rounds: AMRAP3 3 Strict Handstand Push-ups (scale: pike or regular push-up) 6 Pistols, alternating (scale: to box or chair) 9 Lateral jumps (over + back = 1) Rest 1 minute between AMRAPs Lateral jumps can be over any object....Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Monday wod: 1-2-3-4-5-6-7-8-9-10 reps for time: Dumbbell / Odd Object Squats Bar-facing Burpees If you don’t have dumbbells, use a sandbag, backpack, water jugs, etc. Use it for both squats and to jump over on burpees. Metcon Metcon (Time) Then, reverse Tabata: 8 rounds 10 second...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Complete for QUALITY: 2 rounds 10 Pause Overhead Squats 10 Pressing Snatch Balance 10 Heaving Snatch Balance 10 Snatch Balance 10 Snatch (full squat)Use a PVC, broomstick, or dowel. If you have access to a barbell you can use it, but do not add...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Saturday workout: “Blackjack” 20-19-18-…3-2-1 Lunges 1-2-3-…18-19-20 Sit-ups Each round adds up to 21. For example the first round is 20 lunges + 1 sit-ups. Lunges will decrease by 1 each round and sit-ups will increase by 1 each round until you reach 20 lunges + 1...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Friday wod: 7 rounds for time: 100 meter sprint* 10 hand-release push-ups (scale: knee hand-release pu) *Sprints should take less than 30 seconds each. Make sure you sprint! Metcon Metcon (Time) Then, 7 rounds for quality: 30 seconds dead bugs 30 seconds glute bridgesRead More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Thursday wod: 15 minutes for quality: 10 Turkish Get-ups, alternating 10 One-arm Overhead Squats, left 10 One-arm Overhead Squats, right 20 Russian twistsFind a weight you can hold in one hand for the TGU and OHS. A DB, KB, weight plate, water...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Tuesday wod: Hero WOD: “Michael” 3 rounds for time: 800m Run 50 Good mornings or RDL* 50 Sit-ups *The original workout calls for GHD Hip Extensions. Use light weight on the GM/RDL, for example a filled backpack or empty barbell. Feet are unanchored on sit-ups. Use...Read More
