CrossFit OwnIt – CrossFit Skill Ring Dips Week 3 Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 2 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 Tricep push-ups (scale: move feet forward) 20 sec Ring support (scale: band, scale up: rings tuned...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Angies house 40 Pull-ups 40 Push ups 40 Sit ups 40 Air squats Helens house 400m run 42 KBS (53/35) 24 Pull-ups Frans house 30 Thrusters (95/65) Nancy’s house 400m run 30 OHS (95/65) Grace and Isabel 40 ground to over head (95/65) Kelly’s house 400m...Read More

CrossFit OwnIt – CrossFit Weightlifting Single arm DB press seated on box (5×10 each arm) Weightlifting Bicep curl (5×10 empty barbell bicep curls) Metcon Metcon (AMRAP – Rounds and Reps) 3 Minute AMRAP 10 Pull-ups 10 Front squats (95/65) 10 STO (95/65) *Rest 1 minute x 4 roundsRead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (6×4 @ 75%) Metcon Metcon (AMRAP – Reps) 20 Minute alt EMOM 12/10 Calorie row or bike 10 Lateral burpees over the bar *Scale reps to be completed within 30-35 secondsRead More

CrossFit OwnIt – CrossFit Gymnastics Clean (15 Minute EMOM) 15 DU + 1 Clean *Build to a heavy for the day Metcon Metcon (Time) For time 40 WBS (20/14) 30 T2B 800M Run 30 T2B 40 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 Minute EMOM) 1 Power clean *Start @ 65% and build Weightlifting Push Jerk (5×2 @ 70-75% ) Metcon Metcon (Time) 2 Rounds 10 Pause glute bridges 10 Deadbugs 20 V-ups 10 Seated DB strict press 1 Minute wall sit 1 Minute plankRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner 40-30-20-10 OH DB lunge (50/35) HSPU Calorie row or bike 10-20-30-40 Alt hang DB clean and jerks (50/35) Burpees Toes to barRead More

CrossFit OwnIt – CrossFit Skill Ring Dips Week 2 Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 3 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 T-push-ups (scale: knees or bands) 15 sec Ring support (scale: band, scale up: rings tuned out)...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (20 Minutes to establish a heavy single for the day) 5-3-3-2-1-1-1 Metcon Metcon (AMRAP – Reps) 4 individually scored rounds 2 minute AMRAP 10 Burpee pull ups *Remaining time max WBS (20/14) Rest 1 minute between roundsRead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (6×3 @ 75%) Metcon Metcon (Time) 4 RFT 12 T2B 24 Alt DB snatch (50/35) 48 DU (2:1)Read More