CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Friday wod: Warm-up 2 min cardio PT / LS / GM Mobility of choice 2 rounds: 100m run 5 inchworm + push-up 10 jumping squats For total time (these should be sprints!): 3 rounds of: 100m shuttle sprint 3 Burpee complex Rest 2 minutes 3 rounds of: 100m shuttle sprint 2 Burpee complex Rest 2 minutes 3 rounds of: 50m shuttle sprint 1 Burpee complex Burpee complex: 2 no-push-up burpess with vertical jump + 1 regular burpee with tuck jump. Focus on jumping as high as possible on all jumps. Shuttle sprint: Mark off a distance of 25m (about 30-35 walking paces). Run down and back twice for 100m. Run down and back once for 50m. Make these sprints! Metcon Metcon (Time) Then, 3 rounds of: 5 L-sit hurdles with each leg L-sit (time equal to 60% of max)Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Thursday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch 2 rounds of: 10 OHS with PVC 10 OH Lunge with PVC 10 Mountain climbers For time: Walking lunge 100 ft. 21 Ring / Towel rows 21 Sit-ups* Walking lunge 100 ft. 18 Ring / Towel rows 18 Sit-ups Walking lunge 100 ft. 15 Ring / Towel rows 15 Sit-ups Walking lunge 100 ft. 12 Ring / Towel rows 12 Sit-ups Walking lunge 100 ft. 9 Ring / Towel rows 9 Sit-ups Walking Lunge 100 ft. 6 Ring / Towel rows 6 Sit-ups *If you have equipment, you can do toes-to-bar / ring instead of sit-ups. 100 ft is approximately 30 steps of walking lunge. Then, accumulate 2 minutes in superman hold.Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Wednesday wod: Warm-up 2 min cardio PT / LS / GM Bottom of the squat 2 rounds of: 10 Ring or towel rows, pause at top 10 Bench dips, pause at bottom 10 Air squats, pause at bottom Nasty Girls 3 rounds for time: 50 Air squats 7 Ring Muscle-ups* 10 Hang power clean *Muscle-up subs and scaling: 1 MU = 1 strict pull-up + 1 ring dip 1 MU = 1 strcit pull-up + 1 HSPU 1 MU = 2 pull-ups + 2 push-ups 1 MU = 3 rows + 3 bench dips 1 MU = 1 bar muscle-up You can group the scaling together or break it up, for example 7 strict pull-ups, then 7 HSPU OR alternate each rep. Hang power cleans can be with a bar, dumbbells, or any odd object. Go moderately heavy if you can....Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Tuesday wod: Warm-up 2 min cardio PT / LS / GM Scorpion / Iron Cross 2 rounds of: 10 RDL with bar or PVC 10 Yoga push-ups 10 Mountain climbers 5 rounds of: 5 Deadlift 10 Burpees over the bar / object This should be a fast one! Go heavy on the deadlifts if possible. Metcon Metcon (Time) Core complex, 2 rounds (unbroken if you can): 30 sec Side Plank, right 30 sec Alternating High to Low plank 30 sec Side Plank, left 30 sec Alternating High to Low plank 30 sec Superman holdRead more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Monday wod: Warm-up 2 min cardio PT / LS / GM 2 rounds: 10 Turkish Get-ups 10 Pause Front Squats with PVC 10 Shoulder Press with PVC 4 rounds for time: 400m Run 15 Thrusters Use a barbell, dumbbells, or any odd object on Thrusters. Choose a weight you can do 15 unbroken in the beginning rounds. You can also do one-arm thrusters (8 L / 8 R). Finish with calf stretch.Read more