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Visiting AthleteTry a Free Class

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Siteplicity

09/21/16

September 20, 20160
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 Overhead Squat (7×3 AHAP) Metcon Metcon (Time) In teams of...
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09/20/16

September 19, 20160
CrossFit OwnIt – CrossFit Warm-up Ownit2 (No Measure) dowward dog 50 DU or 30 DU attempts + 250 m row PT Leg Swings GM SS 2RNFT 10 push Ups 10 jump squats 10 mountain climbers Weightlifting Back Squat (7×3 @85% across) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 6 Burpee Box Jumps...
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09/19/16

September 18, 20160
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 (5×3 @ 80% no TnG) 16 min...
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09/17/16

September 16, 20160
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 m run dynamic stretch relay race Metcon Metcon (Time) Open House 8am-1pm Fundraising Event for Childhood Diabetes. Bring a Friend and Hit a WOD. WODs released every hour on the hour
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09/16/16

September 15, 20160
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 Gymnastics Rope Climb (15 minutes to work on rope climbs) Metcon...
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09/15/16

September 14, 20160
CrossFit OwnIt – CrossFit Warm-up Ownit2 (No Measure) dowward dog 50 DU or 30 DU attempts + 250 m row PT Leg Swings GM SS 2RNFT 10 push Ups 10 jump squats 10 mountain climbers Weightlifting Back Squat (5×5 @ 75% across ) Metcon Metcon (Time) 40-30-20-10 KBS (53/35) KB Front rack lunges (53/35)
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09/14/16

September 13, 20160
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) 2...
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09/13/16

September 12, 20160
CrossFit OwnIt – CrossFit Warm-up Ownit2 (No Measure) dowward dog 50 DU or 30 DU attempts + 250 m row PT Leg Swings GM SS 2RNFT 10 push Ups 10 jump squats 10 mountain climbers Weightlifting Front Squat (5×5 @ 75% across) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 200 m run...
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09/12/16

September 11, 20160
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) “343” honoring the 343 firefighters who died on...
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09/10/16

September 9, 20160
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 (in teams of 2) 4 rounds...
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