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 3 rounds 8 Snatches (115/75) 24...Read More

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 Metcon Metcon (AMRAP – Reps) 7 min AMRAP Sled push DU...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 Metcon Metcon (Weight) 12 min EMOM 1 Clean and jerk...Read More

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 Front Squat (3 x 15 ) Metcon Metcon (Time) 2...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 1×10 @ 60% 1×8 @ 70% 1×8 @...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 14 min EMOM (Build to moderately heavy load with no...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 Push Press (5×3 @ 83%) Metcon Metcon (AMRAP – Rounds...Read More

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 Metcon Metcon (Time) 9 RFT 10 WBS (20/14) 5 Heavy KBS...Read More

CrossFit OwnIt – CrossFit Warm-up Back Squat 1×10 @ 60% 1×8 @ 65% 1×6 @ 70% 1×6 @ 75% 1×6 @ 80% Metcon Metcon (Time) 9 RFT 10 WBS (20/14) 5 Strict HSPU 10 Alt DB Snatch (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Power Clean 3 reps @ 70% 2 reps @ 75% 2 reps @ 80% 2 reps @ 85% x 3 sets Weightlifting Low hang clean pull (4×4 @ 100% of 1 RM clean) Weightlifting Pause front squat + Split jerk The 3+1 means 3 pause fronts squats and just 1...Read More