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 16.3 (AMRAP – Reps) AMRAP 7 minutes...Read More

CrossFit OwnIt – Barbell Club Weightlifting Split position strict press (5 x 5) Weightlifting 1″ Clean + Split Jerk (*see below) 3+3 @ 70% 3+3 @ 75% 2+3 @78% 2 + 3 @ 80% 1+2 @ 83% x 2 sets Weightlifting Split Jerk (From the rack) 3 @ 75% 3 @78% 2 @ 80% x...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 Partner WOD For time 400m partner run 50 push-ups 50...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) In Teams of 2 (you go I go)...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 Snatch Complex see belowEvery 90 seconds for 7 total sets...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 complex (see below for complex percentages ) 1 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 Front Squat (see below) 2×2 @ 80% 2×2 @ 85%...Read More

CrossFit OwnIt – Hi-C: You vs. You 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 Diane (Time) 21-15-9 Deadlifts, 225# / 155#...Read More

CrossFit OwnIt – Barbell Club Weightlifting Snatch (see below) *Rest 90 seconds between each set3 @ 70% 3 @ 75% 3 @ 78% 2 @ 80% x 4 sets Weightlifting Snatch Balance (see below) 3 sec pause @ bottom of squat3 @ 70% 3 @ 75% 2 @ 80% x 4 sets Weightlifting Pause snatch...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 (Time) Partner WOD 3 rounds 10 squat cleans (135/95) 20...Read More