CrossFit OwnIt – OwnIt at Home Warm-up Metcon (No Measure) Warm-up: 2 minutes jump rope or line jumps PT / GM / LS 3 x 30 seconds each: Superman (YWT holds) Inchworm + push-up Mountain Climbers Metcon Metcon (Time) 5 rounds for time: 400 meter run 15 Deadlift 15 Ring or Towel Rows Use a...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Monday wod: Support Your Local Box Fundraiser Workout 1 AMRAP in 10 minutes of: 10 Squats 9 Dumbbell snatches, right arm 10 Push-ups 9 Dumbbell snatches, left arm ♀ 35-lb. DB ♂ 50-lb. DB If you do not have a dumbbell for...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Find a PVC, broom stick or dowel and complete for QUALITY: 2 rounds 10 Shoulder Press 10 Push Press 10 Push Jerk 10 Split Jerk 10 Bent-over Row If you have a barbell you can use it. Do not add weight. Then, go for...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Saturday wod: Deck of Cards Hearts = V-up (scale: tuck-ups) Diamonds = Odd Object Deadlift Clubs = Jumping Squats Spades = Push-ups (scale: knees or elevated) ACE (any suit) = 5 Burpees Using a deck of cards, complete the corresponding exercise for the suit and number...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Friday wod: AMRAP 15 minutes: 10 Ring / Towel Rows or Pull-ups 20 Steps Overhead Lunge* 30 Double-Unders (scale: 2x singles) Then, accumulate 2 minutes in an L-sit in as few sets as possible. *Find a weight to hold overhead on lunges....Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Thursday wod: Home Fight Gone Bad 3 rounds for max reps of: 1 min Odd object thrusters 1 min One-arm snatch, alternating 1 min Box jumps (scale: step-ups) 1 min Chair dips 1 min Burpees Rest 1 minute Use a backpack, water jugs, or...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Wednesday wod: AMRAP 12 minutes for quality: 10 one-leg Deadlifts, rt 10 one-leg Deadlifts, lf 20 Ring or Towel rows* *Check COI Instagram post for instruction and details on the rows! Metcon Metcon (Time) E4MOM for 4 rounds: 20 Grasshoppers 300 meter...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Tuesday wod: 5 rounds: AMRAP3 3 Strict Handstand Push-ups (scale: pike or regular push-up) 6 Pistols, alternating (scale: to box or chair) 9 Lateral jumps (over + back = 1) Rest 1 minute between AMRAPs Lateral jumps can be over any object....Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Monday wod: 1-2-3-4-5-6-7-8-9-10 reps for time: Dumbbell / Odd Object Squats Bar-facing Burpees If you don’t have dumbbells, use a sandbag, backpack, water jugs, etc. Use it for both squats and to jump over on burpees. Metcon Metcon (Time) Then, reverse Tabata: 8 rounds 10 second...Read More
CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Complete for QUALITY: 2 rounds 10 Pause Overhead Squats 10 Pressing Snatch Balance 10 Heaving Snatch Balance 10 Snatch Balance 10 Snatch (full squat)Use a PVC, broomstick, or dowel. If you have access to a barbell you can use it, but do not add...Read More
