CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 25 minute amrap 100 DU 10 Bar MU 20 HPC (135/95) 30 T2B 40 Lateral burpees over the bar 50 Calorie row or bikeRead more

CrossFit OwnIt – CrossFit Skill Ring Dips Week 1 Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 3 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 Tricep push-ups (scale: knees or bands) 10 sec Ring support (scale: band, scale up: rings tuned out) 2 Ring dip negatives (scale: band or feet on floor, scale up: rings tuned out) 3 sets (5 min time limit) Scaled: 5-10 Ring push-ups (scale by moving feet forward or raising rings) Intermediate: Max ring dips with bands (shoot for 5+ reps per set) Rx: Max ring dips (scale up: keep rings turned out) Metcon Metcon (Time) For time 21-15-9-15-21 Box jumps (24/20) DL (95/65) STO (95/65)Read more

CrossFit OwnIt – CrossFit Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click hereRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×8 @ 60%) Metcon Metcon (Time) 5 Individually timed rounds every 4 minutes (E4MOM) 15 Touch & go snatches (75/55) 200m RunRead more

CrossFit OwnIt – CrossFit Weightlifting Deadlift (6×2 @ 75%) Metcon Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP 6 2-DB box step overs (50/35) (24/20) 9 Burpee pull-ups/RRRead more