CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT Leg Swings Iron Cross Scorpion SS 2RNFT 5 KB DL 5 SDHP 5 KBS 5 Goblet Squats Metcon Metcon (Time) 3RFT 400 m run 12 DL (275/185) 21 Box Jumps (24/20) Metcon Metcon (AMRAP – Rounds and Reps) 6 Min AMRAP 30 DU 15 sit UpsRead more

CrossFit OwnIt – CrossFit Warm-up Ownit2 (No Measure) dowward dog 50 DU or 30 DU attempts + 250 m row PT Leg Swings GM SS 2RNFT 10 push Ups 10 jump squats 10 mountain climbers Weightlifting Snatch (10 min EMOM:1 snatch climbing to heavy 1RM for day) Metcon Metcon (Time) 4RFT 13 Thrusters (115/75) 13 C2B12 minute cut off Weightlifting Back Squat (5×2 across )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 (No Measure) 2 YEAR ANNIVERSARY FROM 10 AM -1 PM BRING A FRIEND TO ENJOY A WOD, FOOD, DRINKS AND GOOD FRIENDS !!!!Read more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run downward dog SS PT leg swings iron cross scorpion 2RNFT 10 lunges 10 RDL (45/33) Metcon Metcon (AMRAP – Rounds and Reps) In teams of 2 20 min AMRAP 21 WB 200 m run (must carry WB) *split WB as needed. Both partners must run but only one needs to Carry WB. RX+ = 10 burpee penalty if WB hits the ground on run or during WB’sRead more

CrossFit OwnIt – CrossFit Warm-up Ownit2 (No Measure) dowward dog 50 DU or 30 DU attempts + 250 m row PT Leg Swings GM SS 2RNFT 10 push Ups 10 jump squats 10 mountain climbers Weightlifting Power Clean (12 min EMOM – 1 Power Clean at 80% across) Gymnastics Handstand Push-ups (10 min EMOM – (4-8 UB HSPU)) Metcon Metcon (Time) For Time 50 Pull Ups 100 push Ups 150 sit upsRead more