Daily WOD

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Tuesday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch 3 rounds of: 30 sec Inchworm + push-up 30 sec superman hold 30 sec hollow hold AMRAP 20 minutes: 5 Handstand push-up (scale: Hand release push-ups) 10 Bent over row 15 Lunges Bent over row can be with any weighted object you have. Lunges are unweighted. Then, 2 rounds, everything unbroken: 30 sec high plank 30 sec elbow side plank, right 30 sec high plank 30 sec elbow side plank, left
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CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Monday wod: Warm-up 2 min cardio PT / LS / GM 3 rounds of: 30 sec yoga push-ups 30 sec jump rope or line jumps 30 sec mountain climbers Support Your Local Box Fundraiser Workout 2 Rx For time: 100 double-unders 21 burpees 75 double-unders 15 burpees 50 double-unders 9 burpees Scaled For time: 50 jumping jacks 15 burpees 35 jumping jacks 12 burpees 20 jumping jacks 9 burpees Time cap: 15 minutes Then, practice handstands and handstand walks for 10 minutes.
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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! Metcon Metcon (Time) Then, 3 rounds of: 1 min overhead hold 1 min superman hold 1 min bottom of the squat hold (unweighted) Overhead holds can be done with barbell, KBs, DBs, or odd object. Choose a light to moderate weight. Scale bottom of the squat hold by elevating the heels and/or holding onto something for balance.
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CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Saturday wod: Warm-up 2 min: Run / Row / Bike / Jump Rope PT / LS / GM / SS Iron Cross / Scorpion Downward Dog 10 Yoga Push-ups Practice reverse burpees Practice / find scaling for: Pistols, HSPU For time: 800 meter run 70 Double-unders 60 Steps walking lunge 50 Russian twists 40 Burpees 30 Reverse Burpees 20 Pistols 10 Strict HSPU Scaling options: DU: 2x singles, line jumps, high knees Reverse burpees: hollow rocks + jumping squats Pistols: pistol to a chair or box HSPU: kipping, regular push-ups, scaled push-ups
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CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Warm-up: 2 min: Run / Row / Jump Rope PT / LS / GM 2 rounds of: 8 Ring / Towel Rows 8 Plank shoulder taps 8 Burpees “Tabata Something Else” 8 rounds of 20 sec work, 10 sec rest: Ring or Towel Row 8 rounds of 20 sec work, 10 sec rest: Push-ups 8 rounds of 20 sec work, 10 sec rest: Sit-ups 8 rounds of 20 sec work, 10 sec rest: Squats Complete all 8 intervals of one movement before moving to the next. There is no extra rest between movements. Your score is total number of reps you perform in all 32 intervals. Finish with 10 minutes of stretching or foam rolling.
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