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

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) Tabata 30/15 6 rounds @ each...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 Power Snatch (see below) 3 reps @ 50% 3 reps...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 (see below ) 2×5 @ 82% 2×3 @...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 Deadlift (see Below) 8 min EMOM 3 DL (start at...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 Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead More

CrossFit OwnIt – Barbell Club Weightlifting Clean pull + Clean + Jerk (Find a heavy complex for the day ) Weightlifting RDL (4 x 3 @ 100% of clean and jerk max) Weightlifting Push Jerk (see below) 3 @ 70% 3 @ 75% 2 @ 78% 2 @ 80% x 3 sets Skill 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 Metcon Metcon (AMRAP – Reps) 4 rounds 45 on/15 off OH...Read More