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 CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10...Read More

CrossFit OwnIt – Barbell Club Weightlifting Power position clean + Split jerk 3 @ 50% 3 @ 55% 3 @ 60% Weightlifting Hang clean + Split jerk 3 @ 65% 2 @ 70% 2 @ 75% Weightlifting Clean & Split jerk 2 @ 78% 2 @ 80% 2 @ 85% x 2 sets Weightlifting RDL...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 Metcon (Time) Partner WOD (for time) *100 DU _________________ 4 rounds of : 20 FS (135/95) 2 rope climbs...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 75 sec Cal row...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 (see below) 2 @ 70% x 2 2 @...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 (3×3 @ 75%) Weightlifting Establish a heavy complex...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 5 reps @ 70% 5 reps @ 73%...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 CrossFit Games Open 12.1 (AMRAP – Reps) 7-Minute AMRAP of:...Read More

CrossFit OwnIt – Barbell Club Weightlifting Power snatch + Full squat snatch 3 @ 70% 3 @ 75% 2 @ 80% 2 @ 83% x 4 sets Weightlifting 1 BTN snatch grip push press + OHS (from rack) (Build to heavy complex for the day) Weightlifting Snatch pull (4×4 @ 100% of 1RM snatch) Skill...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 5 rounds 6 Lateral burpees over...Read More