CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 300 m run PT leg swings SS iron cross scoripion 2RNFT 10 RDL (45/33) 10 fron squats (45/33) Weightlifting Front Squat (3×2 across) Metcon Metcon (Time) For Time Unbroken Thrusters (95/65) 21-18-15-12-9-6-3 *athlete must complete all sets UBRead 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 DT (Time) 5 Rounds for time: 12 Deadlifts, 155# / 105# 9 Hang Power Cleans, 155# / 105# 6 Push Jerks, 155# / 105#In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009To learn more about DT click hereRead 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 (build to a heavy single)) Weightlifting Back Squat (3×2 across) You will only have 15 minutes to build and complete all 3 sets Metcon Metcon (AMRAP – Reps) 4 min AMRAP 50 DU (3:1) ME Burpees *rest 2 minutes 4 min AMRAP 50 DU (3:1) ME Burpees *athletes complete 50 DU and with remaining time perform as many burpees as possible. Score is total burpeesRead more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) pizza game + quittage + dynamic warm up coaches choice Metcon Metcon (Time) Partner Metcon 4 rounds of: 5 ring MU 10 squat cleans (135/95) 20 Box Jumps (30/24) 4 rounds of: 21 WB (20/14) 15 T2B 9 Power Snatch (135/95) Cash Out: 15 Rope Climbs/Sx around the world off box x 2Read 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 Gymnastics Turkish Get Up (30 reps for quality AHAP) Metcon Metcon (AMRAP – Reps) TABATA (8 rounds; 20 on/10 off) (20 second rest between exercises) Air Squats Cal Row KBS (53/35) Ring Dips/Sx HRPU shuttule run stop sign and back 1x (1 point per run) Power Clean (115/75)Read more