CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 3 For time Accumulate 225 Cals on the rower and 225 cals on the bike 1 partner holds plank 1 partner bikes for cals 1 partner rows for cals *switch as needed *Swim recovery WOD @ 11Read More

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second for every...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 Metcon Metcon (AMRAP – Reps) 4 rounds of 2 min bike...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 Front Squat (5×5 @ 73%) Metcon Metcon (Weight) 10 min...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 Clean and Jerk (see below) 3 x 2 @ 70%...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4@ 80%) Metcon Metcon (AMRAP – Reps) 9 min partner AMRAP Burpees box jumps (24/20) *you go i goRead More

CrossFit OwnIt – CrossFit Weightlifting Power snatch + OHS 3 reps @ 65% 3 reps @ 70% 2 reps @ 75% 2 reps @ 78% 2 reps @ 80% x 3 sets Weightlifting Snatch pull (4×4 @ 100% of 1RM snatch ) Weightlifting Overhead Squat (4 x 3 @ 75% of 1RM OHS) Weightlifting Note...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 Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 14 min...Read More

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Metcon Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of:...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×5 @ 70% ) Metcon Metcon (No Measure) Not for time: 5 min moderate row 5 min moderate bike 800m run *Rom wod @ the endRead More