CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Saturday workout: “Blackjack” 20-19-18-…3-2-1 Lunges 1-2-3-…18-19-20 Sit-ups Each round adds up to 21. For example the first round is 20 lunges + 1 sit-ups. Lunges will decrease by 1 each round and sit-ups will increase by 1 each round until you reach 20 lunges + 1 sit-up.Finish with 5 minutes of quad stretch / foam roll.Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Friday wod: 7 rounds for time: 100 meter sprint* 10 hand-release push-ups (scale: knee hand-release pu) *Sprints should take less than 30 seconds each. Make sure you sprint! Metcon Metcon (Time) Then, 7 rounds for quality: 30 seconds dead bugs 30 seconds glute bridgesRead more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Thursday wod: 15 minutes for quality: 10 Turkish Get-ups, alternating 10 One-arm Overhead Squats, left 10 One-arm Overhead Squats, right 20 Russian twistsFind a weight you can hold in one hand for the TGU and OHS. A DB, KB, weight plate, water jug, or water bottle will work. Technique is more important than weight. Metcon Metcon (Time) Then, EMOM 8: 8 Thrusters 8 V-ups (scale: tuck-ups) For Thrusters, use any implement you have: barbell, DBs, KBs, backpack, etc. You can also use a PVC or broomstick. Make sure you have at least 15 seconds of rest at the end of each round.Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Wednesday wod: AMRAP 5 minutes: 10 Ground to Overhead 10 Burpees to 6″ target Rest 1 minute AMRAP 5 minutes: 10 Ground to Shoulder 10 Burpees to 6″ target Rest 1 minute AMRAP 5 minutes: 10 Bent Over Row 10 Burpees to 6″ target Use anything you have for GTO / GTS / Rows. Bars, plates, DBs, KBs, backpacks, water jugs, etc. get creative if you need to! Finish with 10 minutes of handstand practice. Do wall walks, kick-ups to a wall, and/or free standing. Throw in some walks if you’re up for it. Just get upside down! Post a video of your progress and tag us!Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Tuesday wod: Hero WOD: “Michael” 3 rounds for time: 800m Run 50 Good mornings or RDL* 50 Sit-ups *The original workout calls for GHD Hip Extensions. Use light weight on the GM/RDL, for example a filled backpack or empty barbell. Feet are unanchored on sit-ups. Use an AbMat if you have one. Finish with 2 minute calf stretch.Read more