CrossFit OwnIt – Hi-C 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) 5 rounds 45 sec Cal row...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 4 rounds 40 sec on/ 20 sec off Row GM (empty bb) Bike Empty BB thruster (45/35) Bumber taps Stick around for ROMWODRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (6×3 @ 80%) Metcon Metcon (Time) For time 35 Cal bike or cal row 45 T2B 55 WBS (20/14) 400m runRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 85%) Metcon Metcon (AMRAP – Reps) 7 min AMRAP Top of every minute perform 7 HPC (135/95) with remainder of time AMRAP burpees *Score = 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 Metcon Metcon (Weight) 10 min EMOM 1 Snatch (build in load...Read More

CrossFit OwnIt – CrossFit Weightlifting Power clean + Split jerk 3 reps @ 70% 2 reps @ 75% 2 reps @ 78% 2 reps @ 80% 1 rep @ 85% x 3 sets Weightlifting Clean grip lift off (4×4 @ 100% of 1RM clean) Weightlifting Push Press (5 x 5 @ 70% )Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 18 min AMRAP 4 snatches (95/65) 12 air squats *Alternate roundsRead More

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 18.4 (Ages 16-54) (Time) 21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time...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 Metcon Metcon (AMRAP – Reps) 3 rounds of: Min 0: Cal...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 Clean complex Establish a heavy for the day 1 squat...Read More