CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Wednesday Warm-up 2 min cardio PT / LS / GM Sampson stretch 3 rounds of: 30 sec Inchworm + push-up 30 sec Mountain climbers 30 sec Hollow hold (scale: tuck) Alternating EMOM for 15 minutes: 1 – 3 wall walks 2 – 6 reverse...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Tuesday: Warm-up 2 min cardio PT / LS / GM Calf stretch 3 rounds of: 30 sec Mountain climbers 30 sec Yoga push-ups 30 sec Air squats Annie 50-40-30-20-10 reps for time: Double-unders (scale: 50% reps) Sit-ups (scale: 50% reps) This should be a fast workout....Read More

CrossFit OwnIt – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead More

CrossFit OwnIt – CrossFit Weightlifting Hang Clean (14 min EMOM) *Build in weight Weightlifting Push Jerk (5×2 @ 65% ) Metcon Metcon (Time) 2 rounds :30 second hollow hold :30 second arch body hold :30 wall-sit :30 sec plank 20 Russian twists (no weight)Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Saturday: Warm-up 2 min cardio PT / LS / GM Downward dog 1 round of: 10 Penguin jumps (single tap) 10 Penguin jumps (double tap) 30 sec Single-unders 30 sec Left leg Singles 30 sec Right leg Singles 30 sec Alt leg Single-unders 30 sec DU...Read More

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) 5 x 5-10 strict pull ups or ring rows Metcon Metcon (Time) 5 rounds for time of 18 WBS (20/14) 12 KB/DB DL (50/35)Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Thursday: Warm-up 2 min cardio PT / LS / GM Sampson stretch 3 rounds of: 30 sec RDL with PVC 30 sec Lunge steps 30 sec Inchworm with push-up AMRAP 8 minutes: 40 Weighted step-ups 40 Deadlift Metcon Metcon (Time) Then, test...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Wednesday: Warm-up 2 min cardio PT / LS / GM Calf stretch 3 rounds of: 30 sec Mountain climbers 30 sec Yoga push-ups 30 sec Jumping squats 5 rounds for time: 80 Double-unders 40 Sit-ups 20 Push-ups 10 Reverse Burpees Finish with a calf stretch.Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Tuesday: Warm-up 2 min cardio PT / LS / GM Shoulder opener 3 rounds of: 30 sec Shoulder Press with PVC 30 sec Front Squat with PVC 30 sec Superman hold 30-20-10 reps for time: Thrusters Ring or Towel Rows Metcon Metcon (Time) Then, 10 rounds...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Monday: Warm-up 2 min cardio PT / LS / GM Bottom of the squat 3 rounds of: 30 sec Single-unders 30 sec Air squat 30 sec Plank hold 5 rounds: AMRAP3 3 Strict HSPU (scale: push-ups) 6 Pistols, alt (scale: to box...Read More