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 @ 82% 2 @ 87% 5 @...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 CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute...Read More

CrossFit OwnIt – Barbell Club Metcon Metcon (Weight) Snatch grip push press + OHS 3 @ 60% 3 @ 65% 2 @ 70% x 3 sets Metcon Metcon (Weight) Hang snatch + Snatch 3 @ 65% 3 @ 70% 3 @ 75% 2 @ 78% 2 @ 80% x 3 sets Metcon Metcon (Weight) Hang...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 For time 9-15-21 BFB OHS (95/65)...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) Teams of 2 (you go I...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 Front Squat (4 x 3 @ 80%) Metcon Metcon (AMRAP...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 Hang squat snatch (5-3-3-1-1-1) Metcon Metcon (Time) 7RFT 7 Hang...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 reps @ 82% 2 reps @ 85%...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) AMRAP in 20 minutes 50 Wall...Read More

CrossFit OwnIt – Barbell Club Weightlifting Hang muscle clean (5 x 5 (light)) Weightlifting Clean and Jerk 3 @ 70% 3 @ 75% 2 @ 78% 2 @ 80% x 4 sets Weightlifting Clean grip RDL (5 x 4 @ 90% of 1RM clean ) Weightlifting Push Press + Push Jerk (from rack) (work up...Read More