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 Hero WOD Badger 4RFT 30 Squat cleans...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 (Time) 5 x 400m run E4MOM *record slowest time...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 Clean (20 minutes to establish a 1RM clean) Metcon Metcon...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 Dead Lift (5 x 5) + 50 empty barbell RDL...Read More

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)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 (Time) Partner WOD 5 rounds 50 Air squats 25...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 Strict press (5×5) Metcon Metcon (Time) Partner Karen 150 WBS...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 Strict press (Establish 1 RM) Weightlifting Push press (Establish 1...Read More

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 UpsRead 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 (Establish a heavy single for the day....Read More