Daily WOD

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Tuesday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch 2 rounds of: 10 Ring / towel rows 10 L / 10 R 1-arm OHS 10 Lunge steps Practice lunge variations 1 object: Hang, Shoulder, Overhead 2 object: Hang, Shoulder, Overhead 2 object, varied*: Hang + Shoulder, Hang + OH, Shoulder + OH *if you have different weights, put heavier object in easier position (Hang < Shoulder < Overhead) 5 rounds of: 20 Steps weighted walking lunge* 10 L / 10 R Bent-over row *Vary your carry! Experiment with different types of lunges, use different weights, and try odd objects. When using varied arm positions, switch sides after 10 steps. **Remember: If you have mis-matched weights, place the heavier object on the EASIER side.
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CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Monday wod: Warm-up 2 min cardio PT / LS / GM Downward dog 2 rounds of: 10 Yoga push-up 10 Jumping squats 10 Mountain climbers Death by burpees On the minute for as many minutes as possible: Minute 1: 1 burpee Minute 2: 2 burpees Minute 3: 3 burpees Continue adding 1 rep each round until you cannot complete the required number of reps within the minute Compare to: 3-19-20 Metcon Metcon (Time) Then, 8 rounds: 10 sec Hollow hold (scale: bent legs) 10 Tuck-ups (scale: 6-8 reps per round) Each round should be unbroken. Go directly into tuck-ups after hollow hold. Rest about 30 seconds between rounds.
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CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Warm-up: Jog / PT / GM / LS 10 PVC Deadlifts 10 PVC Front Squats 10 PVC Shoulder Press Find a PVC, broom stick or dowel and complete for QUALITY: Clean Complex 10 rounds: 1 Clean High Pull 1 Hang Power Clean 1 Front Squat 1 Clean If you have a barbell, you can use it. If you have weights, you can add incrementally after 5 rounds. Keep going as long as you feel good! Then, go for a 20-minute walk, bike ride, run, or swim. Moderate pace, focus on diaphragmatic breathing. Finish with 2 minutes of calf stretch.
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CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Saturday wod: Warm-up 2 min cardio PT / LS / GM Downward dog / Bottom of the squat Practice roll to squat (reverse burpee) 1 round of: 10 Penguin jumps (single tap) 10 Penguin jumps (double tap) 30 sec Single-unders 30 sec Left leg Singles 30 sec Right leg Singles 30 sec Alt leg Single-unders 30 sec DU progression (s-s-d, s-d, d-d) 30 sec Handstand hold Test: Max double-unders in 2 min Practice your doubles today, even if you don’t get any! Metcon Metcon (Time) 3 rounds for time: 15 Inverted burpees (scale: reverse burpee) 30 Russian twist 45 Double-unders (scale: 50% of your max in 2 min OR 2x singles)
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CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Friday wod: Warm-up 2 min cardio PT / LS / GM Calf stretch 2 rounds of: 10 Yoga push-up 10 Jumping squats 30 sec plank hold For time: 400 meter run 20 Pistols, alternating (scale: 2x air squats) 400 meter run 20 Turkish Get-ups, alternating 400 meter run 20 Strict HSPU (scale: yoga PU) 400 meter run Don’t rush the Turkish Get-ups. Find a steady pace and keep moving. Metcon Metcon (Time) Then, 3 rounds for max time: L-sit Use the floor or sturdy chairs for L-sits. Scale to tuck sit or one-leg L-sit. Rest as needed between sets.
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