CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Monday wod: Support Your Local Box Fundraiser Workout 1 AMRAP in 10 minutes of: 10 Squats 9 Dumbbell snatches, right arm 10 Push-ups 9 Dumbbell snatches, left arm ♀ 35-lb. DB ♂ 50-lb. DB If you do not have a dumbbell for the snatches, use whatever weight or odd object you have. Scale push-ups on knees or elevated. Then, 10 rounds of: 10 Glute bridges 10 DeadbugsRead more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Find a PVC, broom stick or dowel and complete for QUALITY: 2 rounds 10 Shoulder Press 10 Push Press 10 Push Jerk 10 Split Jerk 10 Bent-over Row If you have a barbell you can use it. Do not add weight. Then, go for a 20-minute walk, bike ride, run, or swim. Moderate pace, focus on diaphragmatic breathing. Finish with 2 minutes of calf stretch.Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Saturday wod: Deck of Cards Hearts = V-up (scale: tuck-ups) Diamonds = Odd Object Deadlift Clubs = Jumping Squats Spades = Push-ups (scale: knees or elevated) ACE (any suit) = 5 Burpees Using a deck of cards, complete the corresponding exercise for the suit and number on the card. For example, 10 of spades would be 10 push-ups. Draw one card at a time. Complete the exercise before drawing the next card. (Jack=11, Queen=12, King=13). This workout is designed for two athletes, if you do it alone, split the deck in half, or use the whole thing if you’re up for a longer wod! If done as a pair, each athlete draws their own cards simultaneously. If one person draws an Ace, everyone stops where they are to do burpees.Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Friday wod: AMRAP 15 minutes: 10 Ring / Towel Rows or Pull-ups 20 Steps Overhead Lunge* 30 Double-Unders (scale: 2x singles) Then, accumulate 2 minutes in an L-sit in as few sets as possible. *Find a weight to hold overhead on lunges. It could be a barbell, dumbell(s) or backpack. If you don’t have weight use a PVC or broomsick. You can hold weight with 1 or 2 arms. If you use 1 arm, switch sides every 10 steps. If you don’t have a jump rope, do high knees or line jumps instead.Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Reps) Thursday wod: Home Fight Gone Bad 3 rounds for max reps of: 1 min Odd object thrusters 1 min One-arm snatch, alternating 1 min Box jumps (scale: step-ups) 1 min Chair dips 1 min Burpees Rest 1 minute Use a backpack, water jugs, or whatever you can find for thrusters and 1-arm snatches. If you don’t have a sturdy spot for box jumps, find something to jump over instead. Chair dips can be with straight legs (harder) or bent knees (easier).Read more