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 (see below) 1×6 @ 65% 1×6 @ 75%...Read More

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 (5×3 @ 77% not TNG) Metcon Metcon (Time) 2RFT...Read More

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 Push Press (4×6 @ 77%) Metcon Metcon (AMRAP – Rounds...Read More

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 1×8 @ 65% 1×6 @ 80% 1×4 @...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch 3 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% 3 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% Weightlifting Pause snatch grip DL (4 x 4 @ 100% of max snatch. 3 sec pause @ knee) Weightlifting Overhead Squat (5 x 3 @...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner wod (teams of 2) 3 rounds 400m run (together) 10 Squat snatches (135/95) 9 rounds 30 DU 10 Burpees 3 Bar MU 9-6-3 Hang squat clean (185/135) HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (4 total attempts to establish a heavy 6RM for day ) Metcon Metcon (Time) In teams of 2: You go I go (switch every 5 reps) 40 Cal bike or Row (coaches choice) 60 Box jumps (24/20) 80 HSPU 60 Box jumps 40 BurpeesRead More

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 8 @ 65% 8 @ 70% 8 @...Read More

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 (5×3 @ 75% (Not TNG)) Metcon Metcon (Time) 4RFT...Read More

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 Push Press (4×7 @ 73%) Metcon Metcon (Time) For time...Read More