WOD – Page 274 – CrossFit OwnIt

09/07/16

September 6, 2016SiteplicityWOD0

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 Jerk (5×2 AHAP) Metcon Metcon (Time) 5RFT 8 DL...

09/06/16

September 5, 2016SiteplicityWOD0

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 Weightlifting Back Squat (Establish 3 RM in 15 min) Weightlifting Front Squat (4×6) Metcon Metcon (AMRAP – Reps) 6 min...

09/05/16

September 4, 2016SiteplicityWOD0

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) In Teams of 2 with a...

09/03/16

September 2, 2016SiteplicityWOD0

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 (No Measure) OPEN HOUSE 10AM -1 PM 6 TOTAL...

09/02/16

September 1, 2016SiteplicityWOD0

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 Overhead Squat (4×6 across) Metcon Metcon (AMRAP – Reps) 6...

09/01/16

August 31, 2016SiteplicityWOD0

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 Weightlifting Clean (Complex AHAP 1 clean + 1 hang clean) 17 min to establish Metcon Metcon (AMRAP – Reps) For...

08/31/16

August 30, 2016SiteplicityWOD0

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) “Island Time” Coach Asante B Day...

08/30/16

August 29, 2016SiteplicityWOD0

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 Weightlifting Front Squat (Establish a 2RM) Weightlifting Back Squat (4×6 across ) Metcon Metcon (Time) 5RFT 14 front rack lunges...

08/29/16

August 28, 2016SiteplicityWOD0

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 DT (Time) 5 Rounds for time: 12 Deadlifts, 155# /...

08/27/16

August 26, 2016SiteplicityWOD0

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) In teams of 2: (you go I go)...

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