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Call us Text us Visiting Athlete
Visiting AthleteTry a Free Class

Category

WOD

08/31/16

August 30, 20160
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...
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08/30/16

August 29, 20160
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...
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08/29/16

August 28, 20160
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# /...
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08/27/16

August 26, 20160
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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08/26/16

August 25, 20160
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...
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08/25/16

August 24, 20160
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...
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08/24/16

August 23, 20160
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...
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08/23/16

August 22, 20160
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...
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08/22/16

August 21, 20160
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
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08/20/16

August 19, 20160
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...
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