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

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 3 For time Accumulate 225 Cals on the rower and 225 cals on the bike 1 partner holds plank 1 partner bikes for cals 1 partner rows for cals *switch as needed *Swim recovery WOD @ 11Read More

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 18.2 (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10 reps for time of: Dumbbell squats 50/35 lb Bar-facing burpees -12 minute time cap – If you finish under the time cap, use remaining time to complete 18.2a – If you don’t finish before the time cap, add 1 second for every...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) 4 rounds of 2 min bike...Read More