CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Weightlifting Snatch (5×3 @ 75% (Not TNG)) Metcon Metcon (Time) 4RFT...Read More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Weightlifting Push Press (4×7 @ 73%) Metcon Metcon (Time) For time...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 8 @ 65% 8 @ 70% 6 @ 80% 6 @ 85% Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 50 Air squats 50 Push-ups 50 Pull-ups *Rx+ C2B or wear a vest if athlete has oneRead More

CrossFit OwnIt – CrossFit Weightlifting Hang clean (Build to a heavy double for the day. ) Weightlifting Clean grip RDL (5×4 @ 100% of max clean) Weightlifting Split jerk from behind the neck (from rack) 3 @ 70% 2 @ 75% 2 @ 80% 1 @ 85% x 3 setsRead More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon Metcon (Time) Partner WOD (you go I go) 7 rounds...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch Balance (3×3 @ 70% of max snatch) Weightlifting 10 min snatch EMOM (Build in weight. Not to exceed 90% (no misses)) 1 Snatch Metcon Metcon (Time) Running conditioning with running clock 2x400m (1:1) *Record slowest time Metcon Metcon (Time) 3x300m (1:1) *Record slowest time Metcon Metcon (Time) 4x100m (1:1)...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 10 @ 60% 10 @ 65% 8 @ 70% 8 @ 75% Metcon Metcon (AMRAP – Reps) Metcon 3 rounds of 2 min AMRAP 30 WBS ME DU 3 min rest *score = DU (1:3) SURead More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Weightlifting 10 min EMOM 1 power position clean + 1 hang...Read More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Weightlifting Push Press 3×8 @ 65% 3×5 @ 75% 3×3 @...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 8 @ 65% 8 @ 70% 6 @ 75% 6 @ 80% Metcon Metcon (AMRAP – Reps) MetCon 12 min alt emom 0- 12 T2B 1- 24 lunges (no weight) 2- 12 burpees over Bumper (45) Scale reps to fit 40/20Read More