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Category

WOD

07/27/16

July 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 Weightlifting Snatch (8 Min EMOM) 1 snatch @ 85% *rest 4...
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07/26/16

July 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 Sumo Deadlift High Pull (4×6 for max load) Metcon Metcon (Time) 3RFT 400 m run 12 DL (255/175) 21...
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07/25/16

July 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 Back Squat (3×8 AHAP) Weightlifting Overhead Squat (5×1 Pausing OHS...
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7/23/16

July 22, 20160
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) Coaches Choice dynamic wam up + Relay Race Metcon Metcon (Time) Partner MetCon (you go I go- split reps as needed- run to be completed together) 3 rounds of: 400 m run 30 K2E 60 KB snatch alt arm (53/35) 3 rounds of: 100 air squats 8...
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7/22/16

July 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 Weightlifting Front Squat (3×8 Front Squats AHAP) Metcon Metcon (Time) 10RFT...
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07/21/16

July 20, 20160
CrossFit OwnIt – CrossFit Warm-up Metcon (No Measure) in teams of 3 complete: downward dog SS arm circles 1000 m row bear crawl (4 mats/24 feet) duck walk (4 mats) crab walk (4 mats) Metcon Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest...
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07/20/16

July 19, 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 Overhead Squat (10×3) Metcon Grace (Time) For Time: 30 Clean...
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07/19/16

July 18, 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 Sumo Deadlift High Pull (5×2 AHAP TnG) Metcon Metcon (Time) 3RFT 400 m run 21 Burpees to target
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07/18/16

July 17, 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 Snatch (12 min EMOM- snatch complex) 1 Power snatch +...
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07/16/16

July 15, 20160
CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 200 m run Group Dynamic Stretch teams of 5 relay race Metcon Metcon (Time) Partner WOD (you go I go) 400 m run 5 rounds of: 10 squat cleans (115/75) 20 box jumps (24/20) *break down barbell (carry bar and bumpers to 200m and back) 5 rounds...
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