WOD – Page 324 – CrossFit OwnIt

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...

08/15/16

August 14, 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 Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#

08/13/16

August 12, 2016SiteplicityWOD0

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 med ball run dynamic warm up 4round of 3 strict pull ups 6 push ups 9 squats Metcon 31 Heroes (AMRAP – Reps) 31 Minute AMRAP of: Partner 1: 8 Thrusters, 155# / 105# 6 Rope Climbs, 15 ft. 11 Box Jumps, 30″ / 24″ Partner...

08/12/16

August 11, 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: 1000 m row 60...

08/11/16

August 10, 2016SiteplicityWOD0

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run SS PT flag pole leg swings Iron cross 200 m run 20 RR 20 air squats 20 push ups Weightlifting Overhead Squat (3×6) Metcon Metcon (Time) 10RFT 6 Pull Ups 8 Box Jumps

08/10/16

August 9, 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 (15 minutes to establish a heavy single ) Weightlifting...

08/09/16

August 8, 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 double in 18 minutes ) Metcon Metcon (Time) 3RFT 400 m run 21...

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