CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Friday wod: 7 rounds for time: 100 meter sprint* 10 hand-release push-ups (scale: knee hand-release pu) *Sprints should take less than 30 seconds each. Make sure you sprint! Metcon Metcon (Time) Then, 7 rounds for quality: 30 seconds dead bugs 30 seconds glute bridgesRead More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Thursday wod: 15 minutes for quality: 10 Turkish Get-ups, alternating 10 One-arm Overhead Squats, left 10 One-arm Overhead Squats, right 20 Russian twistsFind a weight you can hold in one hand for the TGU and OHS. A DB, KB, weight plate, water...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Wednesday wod: AMRAP 5 minutes: 10 Ground to Overhead 10 Burpees to 6″ target Rest 1 minute AMRAP 5 minutes: 10 Ground to Shoulder 10 Burpees to 6″ target Rest 1 minute AMRAP 5 minutes: 10 Bent Over Row 10 Burpees to...Read More

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Tuesday wod: Hero WOD: “Michael” 3 rounds for time: 800m Run 50 Good mornings or RDL* 50 Sit-ups *The original workout calls for GHD Hip Extensions. Use light weight on the GM/RDL, for example a filled backpack or empty barbell. Feet are unanchored on sit-ups. Use...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Monday wod: Tabata Squats* 8 rounds of: 20 sec Air squat 10 sec Rest Rest 2 minutes Tabata Double-unders* 8 rounds of: 20 sec DU (scale: singles) 10 sec Rest If you don’t have a rope, do tuck jumps or line jumps. *Score is lowest number...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Sunday wod: Complete for QUALITY: 25 Overhead squats 25 Snatch (full squat) 25 Clean (full squat) 25 Split Jerk Use a PVC, broomstick, or dowel. If you have access to a barbell you can use it, but do not add weight. Then, walk, run, bike, or swim for...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Wod for tomorrow: AMRAP 20 minutes: 50 Weighted step-ups 200 ft bear crawl 50 Dead bugs Then, accumulate 2 minutes in the bottom of the squat. For the weighted step-ups: find a sturdy box, step, or bench. Something just below knee height is ideal,...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3 rounds for time: 400m run (a route that takes 1:30 to 2:00) 21 bent over row* 15 straight leg deadlifts or good mornings (use your odd object, a broomstick, or a barbell if you have one) 9 V-ups (scale: tuck-ups) *Use any odd object you can find...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Home wod for tomorrow: Death by burpees On the minute for as many minutes as possible: Minute 1: 1 burpee Minute 2: 2 burpees Minute 3: 3 burpees Continue adding 1 rep each round until you cannot complete the required number of reps within the minute Then, accumulate:...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 75%) Metcon Metcon (Time) E4MOMx 6 rounds 400 m run Record slowest round *Hold faster pace from previous week Metcon Metcon (Time) For those that would like to stay active at home: 5 rounds for time: 5 Handstand wall walks (scale: inchworm + push-up) 20 Jumping...Read More