CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon Metcon (AMRAP – Rounds and Reps) EMOM as long as posssible 5 thrusters (75/55) 5 pull ups 5 burpees***minimum is 12 rounds of work if you fall off the clockRead more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) downward dog 800 indian medball run Dynamic Warm Up Metcon 1775 (AMRAP – Rounds and Reps) 60-Minute AMRAP of: 17 Power Cleans, 135# 75 Squats Unload the barbell and carry it 200 meters away. Return to the plates and then carry one forward to the barbell. Retrieve the second plate, carry it forward and reload the barbell for the next round.Happy 4th of July This will be performed as a Partner WOD 🙂 In celebration of the founding of the United States Army on June 14th, 1775, and in honor of its soldiers and their unwavering dedication to national defense.Read more

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2: 17 min AMRAP 15 DL (95/65) 5 Pull Ups 10 Push Ups 15 MB sit ups*one partner works, while one partner restsRead more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 m run PT Leg Swings SS duck walk iron cross scorpion 2 rounds 15 lunges 15 RR Skill Rope Climb (15 Minutes to establish ME rope climbs ) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 alt KB Front Rack Lunge (53/35) 2 Burpee Muscle Up (sx 3 burpee C2B/4 burpee pull Up)1 KB per athleteRead more

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Weightlifting Overhead Squat (10 min EMOM- 1 OHS (work up to heavy single)) Metcon Metcon (Time) In teams of two: 24 min time Cap 1000 m row 200 DU (2:1) 800 m run (together) 50 burpees *split reps as neededRead more