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Category

WOD

01/13/2018

January 12, 20180
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 For time 9-15-21 BFB OHS (95/65)...
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01/12/18

January 11, 20180
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) Teams of 2 (you go I...
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01/11/18

January 10, 20180
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 (4 x 3 @ 80%) Metcon Metcon (AMRAP...
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01/10/18

January 9, 20180
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 Hang squat snatch (5-3-3-1-1-1) Metcon Metcon (Time) 7RFT 7 Hang...
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01/09/2018

January 8, 20180
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 5 reps @ 82% 2 reps @ 85%...
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01/08/18

January 7, 20180
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) AMRAP in 20 minutes 50 Wall...
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01/07/18

January 6, 20180
CrossFit OwnIt – Barbell Club Weightlifting Hang muscle clean (5 x 5 (light)) Weightlifting Clean and Jerk 3 @ 70% 3 @ 75% 2 @ 78% 2 @ 80% x 4 sets Weightlifting Clean grip RDL (5 x 4 @ 90% of 1RM clean ) Weightlifting Push Press + Push Jerk (from rack) (work up...
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01/06/2018

January 5, 20180
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 3 rounds 20 synchro burpees 15...
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01/05/18

January 4, 20180
CrossFit OwnIt – Hi-C: You vs. You 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 for time 10...
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01/05/2018

January 4, 20180
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) 7 min EMOM Rx: 12 HSPU...
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