CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Tuesday wod: Warm-up 2 min cardio PT / LS / GM Sampson stretch / Downward dog 2 rounds of: 10 RDL 10 Reverse lunge (unweighted) 30 sec singles (rd 1) / doubles (rd 2) 4 rounds AMRAP 3: 20 Power Clean 20 Weighted Reverse Lunges, alt AMRAP double-unders in time remaining Rest 2 minutes between AMRAPs Score is total number of DU completed. If you don’t have DU, try to get your first one! Or sub 2x singles or line jumps. Use the same weight or odd object for the cleans and reverse lunges. You should be able to get through each movement unbroken. End with a calf stretch.Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Monday wod: Warm-up 2 min cardio PT / LS / GM 10 Iron cross / 10 Scorpion 2 rounds of: 10 Light deadlifts 20 sec plank 10 Light thrusters 20 sec superman hold Support Your Local Box Fundraiser Workout 3 Rx For time: 50 dumbbell deadlifts 50 AbMat sit-ups 50 box step-ups 50 single-arm dumbbell thrusters ♀ 35-lb. DBs, 20-in. box ♂ 50-lb. DBs, 24-in. box Scaled For time: 50 deadlifts (any weight or object) 50 sit-ups (no Abmat needed) 50 step-ups (any height) 50 single-arm thrusters (any weight or object) Time cap: 20 minutesRead more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Warm-up: Jog / PT / GM / LS 10 PVC Snatch Grip Deadlifts 10 PVC Overhead Squats 10 PVC Snatch Balance Find a PVC, broom stick or dowel and complete for QUALITY: Snatch Complex 10 rounds: 1 Muscle Snatch 1 Overhead Squat 1 Snatch Balance 1 Snatch 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 snatch grip overhead hold 1 min plank hold 1 min bottom of the squat hold (unweighted) Overhead holds can be done with barbell, KBs, DBs, or odd object. Use snatch grip if you have a barbell, otherwise any grip will do. Choose a light to moderate weight. Scale bottom of the squat hold by elevating...Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Saturday wod: Warm-up: 2 in cardio + 5 min double-under practice Name workout Use the chart below to spell your name for your workout! Do your first, first + middle, or first + middle + last names. A – 30 Air squats B – 20 Push-ups C – 20 Towel rows D – 30 Sit-ups E – 20 Burpees F – 40 Grasshoppers G – 25 Box dips H – 25 Jumping squats I – 30 Jumping lunges J – 5 Wall walks (scale: inchworm) K – 1 min HS hold (scale: plank hold) L – 20 Pistols (scale: assisted) M – 50 Double-unders (scale: 2x SU) N – 40 Shoulder taps (in plank or HS) O – 20 Hollow rocks P – 100 Single-unders Q – 50 ft Bear Crawl R – 30 Jumping lunges S – 1 min HS...Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Friday wod: Warm-up 2 min cardio PT / LS / GM 2 rounds (with bar or PVC): 10 Snatch grip deadlift 10 Overhead squat 10 Power Snatch 10 sec Hollow Hold AMRAP 7 minutes: 3-6-9-12-15-18… Ground-to-Overhead V-ups (scacle: tuck-ups) Ground-to-Overhead can be with any weight or odd object you have. If you can, go heavy! If you have a pull-up bar or rings, you can do toes-to-bar or toes-to-rings instead of v-ups. Metcon Metcon (Time) EMOM for 7 minutes: 20 Grasshoppers Superman hold until :45 seconds (this means you will have 15 sec rest at the end of each round)Read more