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Call us Text us Visiting Athlete
Visiting AthleteTry a Free Class

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Siteplicity

05/18/16

May 17, 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+ clean complex + snatch complex Weightlifting Snatch (1 power snatch every...
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05/17/16

May 16, 20160
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT SS iron cross scorpion duck walk (10 steps x2) downward dog 2RNFT 5 burpees 20 DU 5 FS (45/33) Metcon Metcon (Time) 4RFT 400 m run 15 burpees 10 FS (155/105) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-ups
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05/16/16

May 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 Weightlifting Back Squat (5×4 ) Metcon Metcon (Time) 3RFT 24 DL...
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05/14/16

May 13, 20160
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 2 rounds of 300 M run SS PT Iron cross 5 inch worms + 1 push up 10 air squats 5 Pull Ups 10 push press (45/33) Metcon Metcon (Time) For Time w partner 15-12-9-6-3 Power Clean (185/135) Front Squat (185/135) Push Jerk (185/135) 15 rounds of...
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05/13/16

May 12, 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 – Reps) For Time “Open Test” 20 min...
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5/12/16

May 11, 20160
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run SS 5 inch worms PT iron cross 2RNFT 10 sit ups 10 air squats 10 mountain climbers 10 RR Weightlifting Front Squat (5×2 @ 85% across) Metcon Metcon (Time) 12 min alt emom even min: 200 m sprint odd minute: 100 m sprint *...
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05/11/16

May 10, 20160
CrossFit OwnIt – CrossFit Warm-up Metcon (No Measure) 300 m run + 20 cal row PT flag pole SS Iron cross/scorpion 2RNFT 9 air squats 9 KB SDHP 9KBS + clean barbell warm up Weightlifting Clean (12 rounds of 1 PC every 40 seconds (8 min total) ) Complete first 12 rounds at 60 %....
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05/10/16

May 9, 20160
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT flag pole SS iron cross 2RNFT 10 RDL (45/33) 10 lunges 10 HRPU Weightlifting Snatch (EMOM x 10 :1 squat snatch @ 85%) Metcon Metcon (Time) For Time 21 DL (225/155) 400 m run 84 DU (2:1) 15 DL (225/155) 300 m run...
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5/9/16

May 8, 20160
CrossFit OwnIt – CrossFit 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 (5×5 AHAP) Metcon Metcon (Time) 3 rounds 20 thrusters...
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05/07/16

May 6, 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 two complete 27-21-15-9 T2B Ring...
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