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 (4×5 @ 80%) Metcon Metcon (Time) 5RFT 400m...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 Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots,...Read More

CrossFit OwnIt – Barbell Club Weightlifting Split position strict press (5 x 5) Weightlifting Front squat + Split Jerk 4 + 1@ 60% 4 + 1 @ 65% 4 + 1 @ 70% 4 + 1 @ 75% x 2 sets Weightlifting Power clean (5 x 2 @ 85% ) Weightlifting Clean pull (4 x...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 3 rounds of 800m run 100m...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) For time 30 Cal bike 40 Cal row...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 4×5 @ 75% Weightlifting Push Press 5 x...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 Snatch 3 @ 60% 3 @ 70% 3 @ 75%...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 (4×5 @ 75%) Metcon Metcon (Time) For Time...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 (Build to 1 RM Clean and Jerk)...Read More

CrossFit OwnIt – Barbell Club Skill Box Jumps Seated box jumps 5×2 Weightlifting Snatch grip push press behind the neck + OHS 3+1 @ 60% 3+1 @ 65% 3+1 @ 70% x 3 sets Weightlifting Hang Snatch (Build to 2RM hang snatch ) Weightlifting Snatch Pull (4 x 4 @ 95% of 1RM snatch)Read More