WOD – Page 275 – CrossFit OwnIt

08/26/16

August 25, 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 (3×6 ) 15 minutes to complete. Athlete must also complete 5×5 strict C2B or progression during this...

08/25/16

August 24, 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 Deadlift (3×6) Metcon Metcon (Time) For Time 20 Hang Power...

08/24/16

August 23, 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) “Tiger Blood” 3RFT 400 m run 10 C...

08/23/16

August 22, 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 Snatch (work up to heavy halting snatch ) Pause below the knee for 2 seconds. 20 minutes to complete...

08/22/16

August 21, 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 Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups

08/20/16

August 19, 2016SiteplicityWOD0

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 m run + 300 m row Dyamic Warm Up 3RNFT 10 air squats 5 push ups 10 mountain climbers Metcon Metcon (Time) In teams of 2 complete (you go I go) 50-40-30-20-10 air squats 5-4-3-2-1 clean and jerks (225/155) 27-21-15-9 K2E WBS (20/14) HSPU/HRPU 50 burpees...

08/19/16

August 18, 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 Back Squat (6×4 back squats across ) Pick a heavy...

8/18/16

August 17, 2016SiteplicityWOD0

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 m run PT leg swings SS duck walk iron cross 200 m run 20 air squats 5 burpees 10 air squats 5 burpees Weightlifting Clean (4×8 TnG power cleans (work up to heavy set)) Metcon Metcon (AMRAP – Reps) 8 min AMRAP 3-6-9-12…. Power Snatch (115/80)...

08/17/16

August 16, 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 (Weight) 5RFQ 5 FS (heavy from floor) 5 weighted...

08/16/16

August 15, 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 Deadlift (work up to a heavy triple for the day) Metcon Metcon (Time) 3RFT 60 DU (2:1) 15 bar...

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