WOD – Page 318 – CrossFit OwnIt

11/05/16

November 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 (Time) For Time (partner metcon-you go i go) 1000...

11/04/16

November 3, 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) 10 rounds of each movement before...

11/03/16

November 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 Weightlifting Snatch (see below) 2 reps @ 65% 2 reps at...

11/02/16

November 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 Front Squat (4×5 @ 70%) Metcon Metcon (AMRAP – Reps)...

11/01/16

October 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 Metcon Metcon (AMRAP – Reps) AMRAP 4 min 12 DL (95/65) 9 HPC 6 Jerks *rest 4 mins AMRAP 4...

10/31/16

October 30, 2016SiteplicityWOD0

CrossFit OwnIt – CrossFit Metcon 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 (see below) 3 @ 80% 1 @ 85%...

10/28/16

October 27, 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 Tabata Something Else (AMRAP – Reps) Complete 32 intervals of...

10/27/16

October 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 CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in...

10/26/16

October 25, 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 Front Squat (see below) Triple @ 82% single @ 88%...

10/25/16

October 24, 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 Metcon Metcon (AMRAP – Reps) 4 min AMRAP 21 Power Snatch (75/55) 21 burpees *rest 4 minutes 4 min AMRAP...

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