Call us: 321-795-2703
Call us Text us Visiting Athlete
Visiting AthleteTry a Free Class
Call us: 321-795-2703
Call us Text us Visiting Athlete
Visiting AthleteTry a Free Class

By

Siteplicity

07/12/16

July 11, 20160
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 m run downward dog 50 DU or 50 DU attemps arm circles GM iron cross scorpion 2RNFT 15 RDL 10 push ups Weightlifting Deadlift (10-8-6-4-2 (each set for max load-record double)) 12 minutes to complete Metcon Metcon (Time) 4RFT 12 DL (205/145) 12 KBS (53/35) 12...
Read More

07/11/16

July 10, 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 (10 min EMOM: hang snatch + snatch balance +...
Read More

07/09/16

July 8, 20160
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) Relay Race PT SS Leg Swings Iron Cross Scorpion 2 RNFT 5 Inch worms 10 KBS 15 air squats Metcon Metcon (Time) Partner “Miagi” In teams of two complete: 45 minute Cutoff 75 DL (135/95) 75 KBS (53/35) 75 Push Ups 75 C and J (135/95) 75...
Read More

07/08/16

July 7, 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) In teams of 2 complete: For Time 1...
Read More

07/07/16

July 6, 20160
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 m run PT Leg Swings GM scorpion iron cross SS 2RNFT 3 inch worms 6 push ups 9 air squats Weightlifting Snatch (7 min EMOM- 3 snatches @ 70%) *rest 3 minute Weightlifting Clean and Jerk (7 min EMOM – 3 clean and jerk @ 70%)...
Read More

07/06/16

July 5, 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 Metcon Metcon (Time) 21-15-9 DL (275/185) Box Jumps (30/24) Metcon Metcon (No Measure) 3 sets of : 40 ab mat...
Read More

07/05/16

July 4, 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 (AMRAP – Rounds and Reps) EMOM as long as...
Read More

07/04/16

July 3, 20160
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) downward dog 800 indian medball run Dynamic Warm Up Metcon 1775 (AMRAP – Rounds and Reps) 60-Minute AMRAP of: 17 Power Cleans, 135# 75 Squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve...
Read More

07/02/16

July 1, 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 (AMRAP – Rounds and Reps) In teams of 2:...
Read More

07/01/16

June 30, 20160
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 m run PT Leg Swings SS duck walk iron cross scorpion 2 rounds 15 lunges 15 RR Skill Rope Climb (15 Minutes to establish ME rope climbs ) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 alt KB Front Rack Lunge (53/35) 2...
Read More
1 … 363 364 365 366 367 … 422