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 MetCon: For Time 75 WB 20 Bar...Read More

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT flag pole SS iron cross scorpion 2RNFT 10 WB 10 Ball slams 10 KBS Metcon Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed...Read More

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 Skill 500m Row (Time) Max Effort 500m Row Weightlifting Front Squat...Read More

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT SS iron cross scorpion squat therapy facing wall 2×10 reps 2RNFT 10 Push ups 3 inch worms 10 OHS (pvc or empty bar) Metcon Metcon (Time) 21-18-15-12-9-6-3 Unrboken OHS (95/65) *all sets must be UB or athlete must redo that set Metcon Metcon...Read More

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 (5×3 across) Metcon Metcon (Time) For Time (14...Read More

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT Leg Swings GM SS 2RFT 10 KBS 10 Goblet Squats (35/26/18) Weightlifting Snatch (10 min EMOM) 1 squat snatch (add weight as needed) technique>load Metcon Metcon (Time) 3RFT 21 Burpees 21 Pull Ups 21 Thursters (75/55)Read More

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) Partner Row Game + Dynamic Warm Up Metcon Metcon (Time) Partner MetCon 75 WB (20/14) 5 rounds of: 10 burpee box jump over (24/20) 5 c and J (185/135) 75 WB (20/14) 5 rounds of : 10 burpee box jump over (24/20) 5 C and J (185/135)...Read More

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) TABATA (8 rounds; 20 work: 10...Read More

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run 10 PT SS leg swings flag pole PT 2RFT 20 air squats 10 pull ups 5 thursters (45/33) Metcon Metcon (Time) 5 MIN AMRAP 2-4-6-8-10-12..etc. Thursters (95/65) Pull Ups *rest 3 minutes Back down the ladder for time. If Matias made it into round...Read More

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+ clean complex + snatch complex Weightlifting Snatch (1 power snatch every...Read More