WOD – Page 321 – CrossFit OwnIt

09/23/16

September 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 Metcon Metcon (AMRAP – Reps) 2 Rounds Of: (90 seconds of work followed by 30 seconds of rest at each...

09/22/16

September 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 500m Row (Time) Max Effort 500m Row Metcon Metcon (AMRAP...

09/21/16

September 20, 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 (7×3 AHAP) Metcon Metcon (Time) In teams of...

09/20/16

September 19, 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 (7×3 @85% across) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 6 Burpee Box Jumps...

09/19/16

September 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 Clean and Jerk (5×3 @ 80% no TnG) 16 min...

09/17/16

September 16, 2016SiteplicityWOD0

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 m run dynamic stretch relay race Metcon Metcon (Time) Open House 8am-1pm Fundraising Event for Childhood Diabetes. Bring a Friend and Hit a WOD. WODs released every hour on the hour

09/16/16

September 15, 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 Gymnastics Rope Climb (15 minutes to work on rope climbs) Metcon...

09/15/16

September 14, 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 (5×5 @ 75% across ) Metcon Metcon (Time) 40-30-20-10 KBS (53/35) KB Front rack lunges (53/35)

09/14/16

September 13, 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 (5×3 @ 75% not TnG) Metcon Metcon (Time) 2...

09/13/16

September 12, 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 (5×5 @ 75% across) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 200 m run...

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