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

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Wednesday wod: AMRAP 12 minutes for quality: 10 one-leg Deadlifts, rt 10 one-leg Deadlifts, lf 20 Ring or Towel rows* *Check COI Instagram post for instruction and details on the rows! Metcon Metcon (Time) E4MOM for 4 rounds: 20 Grasshoppers 300 meter run Use a route on the runs that takes 1:00 – 1:30. If an injury prevents you from running, you can do 90 seconds of biking or alternating leg single-unders.Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (AMRAP – Rounds and Reps) Tuesday wod: 5 rounds: AMRAP3 3 Strict Handstand Push-ups (scale: pike or regular push-up) 6 Pistols, alternating (scale: to box or chair) 9 Lateral jumps (over + back = 1) Rest 1 minute between AMRAPs Lateral jumps can be over any object. Ideally something about 6″ tall. Finish with 2 minute calf stretch.Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Monday wod: 1-2-3-4-5-6-7-8-9-10 reps for time: Dumbbell / Odd Object Squats Bar-facing Burpees If you don’t have dumbbells, use a sandbag, backpack, water jugs, etc. Use it for both squats and to jump over on burpees. Metcon Metcon (Time) Then, reverse Tabata: 8 rounds 10 second Hollow Hold (scale: tuck) 20 second rest Challenge yourself here and go for a full hollow hold if you can, or one leg out / one leg in a tuck.Read more

CrossFit OwnIt – OwnIt at Home Metcon Metcon (Time) Sunday wod: Complete for QUALITY: 2 rounds 10 Pause Overhead Squats 10 Pressing Snatch Balance 10 Heaving Snatch Balance 10 Snatch Balance 10 Snatch (full squat)Use a PVC, broomstick, or dowel. If you have access to a barbell you can use it, but do not add weight. Then, walk, run, bike, or swim for 20 minutes. Moderate pace, focus on diaphragmatic breathing. Finish with 2 minutes of calf stretch.Read more