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 Front Squat (Build to Heavy FS for the day- see...Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (7 x 2 @ 85%) Metcon Metcon (Time) 20-10-5-10-20 WBS (20/14) T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Hang muscle snatch (5×4 (Light)) Weightlifting Snatch 3 reps @ 70% 2 reps @ 75% 2 reps @ 80% 3 reps @ 70% 2 reps @ 75% 2 reps @ 80% Weightlifting Hang snatch high pull (4×4 @ 65% of 1RM snatch)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 (Time) Partner WOD (teams of 2) 42-30-18 Power clean...Read More

CrossFit OwnIt – CrossFit Warm-up Ownit2 (No Measure) dowward dog 50 DU or 30 DU attempts + 250 m row PT Leg Swings GM SS 2RNFT 10 push Ups 10 jump squats 10 mountain climbers Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb...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) 18 min alt emom 0- Row...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5×4 @ 70% ) Metcon Metcon (AMRAP – Reps) 10 min EMOM 5-10 C2B or jumping C2B + 10 box jumps (24/20) *All in the same minuteRead 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 (3×8 @ 70%) Metcon Metcon (Time) 3 RFT...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 4 min amrap 100 DU (150 SU) ME HSPU Rest 2 mins 4 min amrap 100 DU ME DL (225/155) Rest 2 mins 4 min amrap 100 DU ME HSPU Score = total HSPU and DLRead More

CrossFit OwnIt – CrossFit Weightlifting Squat clean + front squat + split jerk 2 reps @ 70% 2 reps @ 75% 2 reps @ 78% 2 reps @ 80% x 4 sets (Base off of clean 1RM) Weightlifting Clean pull (4×4 @ 110% of 1RM clean) Weightlifting Power jerk (from the rack) 3 reps @...Read More