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Category

WOD

2/15/18

February 14, 20180
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 (5×4 @ 78% ) Metcon Metcon (AMRAP –...
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2/14/18

February 13, 20180
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 (4×6 @ 70%) Metcon Metcon (Time) 4 RFT...
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2/13/18

February 12, 20180
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 1×7 @ 70% 1×5 @ 75% 3×3@ 80%...
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2/12/18

February 11, 20180
CrossFit OwnIt – CrossFit Weightlifting 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 CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps) 13-Minute...
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2/11/18

February 10, 20180
CrossFit OwnIt – Barbell Club Weightlifting Power position snatch 3 reps @ 50% 3 reps @ 55% 3 reps @ 60% Power position snatch 3 reps @ 50% 3 reps @ 55% 3 reps @ 60% Weightlifting Hang snatch 3 reps @ 65% 2 reps @ 70% Weightlifting Snatch ((from the floor)) 2 reps @...
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2/10/18

February 9, 20180
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 – Rounds and Reps) Partner WOD (you go...
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2/9/18

February 8, 20180
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) 2 rounds for reps 2 mins...
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2/8/18

February 7, 20180
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 (4 x 4 @ 86%) Metcon Metcon (AMRAP...
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2/7/18

February 6, 20180
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) 12 min EMOM 20 DU + 1 Clean...
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02/06/18

February 5, 20180
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 (4 x 4 @ 84%) Metcon Metcon (Time)...
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