Category

WOD
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 (20 minutes to establish a 1RM clean) Metcon Metcon...
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CrossFit OwnIt – Hi-C 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 Dead Lift (5 x 5) + 50 empty barbell RDL...
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CrossFit OwnIt – CrossFit Weightlifting Split position strict press (5 x 5 (light)) Weightlifting Hang clean + Split jerk 3 reps @ 70% 2 reps @ 75% 2 reps @ 78% 2 reps @ 80% x 3 sets Weightlifting Clean pull (4 x 4 @ 100% of 1RM clean)
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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) Partner WOD 5 rounds 50 Air squats 25...
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CrossFit OwnIt – Hi-C 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 Strict press (5×5) Metcon Metcon (Time) Partner Karen 150 WBS...
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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 Strict press (Establish 1 RM) Weightlifting Push press (Establish 1...
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CrossFit OwnIt – CrossFit   Weightlifting 1 snatch balance + 3 OHS (6 x 1 establish heavy complex for the day) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 200m run 5 Power snatch (135/95) 10 Pull Ups
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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 (Establish a heavy single for the day....
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CrossFit OwnIt – CrossFit   Weightlifting 20 mins to establish a 1RM snatch Over the course of the next two weeks we will be establishing 1 RMs to begin a weightlifting cycle. Metcon Metcon (Time) 5 RFT (12 min cut off) 12 HSPU 12 DB snatch (50/35)
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CrossFit OwnIt – Hi-C   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 Establish a heavy back squat single for the day...
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