Category

WOD
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 (see below) 2 x 2 @ 78% 2...
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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 Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5...
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CrossFit OwnIt – Barbell Club Skill Box Jumps (Seated box jumps 5 x 2 ) Weightlifting Power Jerk (see below) 3 @ 70% 3 @ 75% 2 @ 78% 2 @ 80% x 3 sets Weightlifting Power Clean (see below) 3 @ 70% 3 @ 75% 3 @ 78% 3 @ 80% x 3 sets...
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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 (you go I go) 5 rounds...
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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: 1 min DB...
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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 (4 x 7 @ 73%) Metcon Metcon (AMRAP...
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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 and Jerk (see below) 3 @ 70% 3 @...
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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 (see below) 2 x 7 @ 72% 2...
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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 (establish 1 RM for the day) Metcon Metcon (AMRAP...
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CrossFit OwnIt – Barbell Club Weightlifting Pause overhead squat (5 x 3 @ 70% with 3 sec pause at the bottom) Weightlifting Snatch (See below) 70% x 3 73% x 3 75% x 3 78% x 3 80% x 2 x 3 sets Weightlifting Halting snatch dead-lift (5 x 3 @ 110% of 1RM snatch)
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