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

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Warm-up 2 min cardio PT / LS / GM Sampson Stretch Wrist Stretches Bully stretch Sots Press Find a PVC, broom stick or dowel and complete for QUALITY: 2 rounds: 10 Pause Overhead Squats 10 Power Position Power Snatch 10 Hang Power Snatch (above the knee) 10 Power Snatch 10 Power Snatch + Overhead Squat 10 Snatch If you have a barbell you can use it. If you have weights, add weight on round two and reduce the reps to 5 of each movement. Metcon Metcon (Time) 3 rounds of: 100 meter 1-arm Overhead Carry 10 L / 10 R Turkish Sit-ups 15 Romanian Deadlifts Find any weight(s) you can hold for carry. A plate, backpack, or any object will work. Switch arms half-way.Read more