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) @ min 0 “Surfer on Acid” 3RFT 400...Read More

CrossFit OwnIt – Barbell Club Weightlifting Split position strict press 5×5 (light) Weightlifting Clean and Jerk 3 @ 70% 2 @ 75% 2 @ 80% 1 @ 85% 3 @ 70% 2 @ 75% 2 @ 80% 1 @ 85% Weightlifting Clean grip dead lift (5 x 4 @ 110% of max C&J )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 (Time) Partner WOD 5 rounds 50 DU (2:1) 15...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 1 minute on/ 15...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 (5×4 @ 78% ) Metcon Metcon (AMRAP –...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 (4×6 @ 70%) Metcon Metcon (Time) 4 RFT...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 Back Squat 1×7 @ 70% 1×5 @ 75% 3×3@ 80%...Read More

CrossFit OwnIt – CrossFit Weightlifting 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 CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute...Read More

CrossFit OwnIt – Barbell Club Weightlifting Power position snatch 3 reps @ 50% 3 reps @ 55% 3 reps @ 60% Power position snatch 3 reps @ 50% 3 reps @ 55% 3 reps @ 60% Weightlifting Hang snatch 3 reps @ 65% 2 reps @ 70% Weightlifting Snatch ((from the floor)) 2 reps @...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 (you go...Read More