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 (Time) Partner MetCon: For Time 75 WB 20 Bar MU (2:1 C2B; 3:1 Pull Ups) 20 Squat Cleans (185/135) 20 Bar MU (2:1 C2B; 3:1 Pull Ups) 75 WB 5 rounds of: 14 thrusters (95/65) 14 Burpee Box Jump Over 1 round of: 100 MB sit Ups (20/14) 800 m run with MB (20/14)Read more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT flag pole SS iron cross scorpion 2RNFT 10 WB 10 Ball slams 10 KBS Metcon Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereRead 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 Skill 500m Row (Time) Max Effort 500m Row Weightlifting Front Squat (5×3 across) Skill 1-Mile Run (Time) Max Effort 1-Mile RunEMPTY OUT THE TANK. I WOULD LOVE TO HEAR ALL ABOUT THE MILE PRs 🙂Read more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT SS iron cross scorpion squat therapy facing wall 2×10 reps 2RNFT 10 Push ups 3 inch worms 10 OHS (pvc or empty bar) Metcon Metcon (Time) 21-18-15-12-9-6-3 Unrboken OHS (95/65) *all sets must be UB or athlete must redo that set Metcon Metcon (AMRAP – Reps) 5 min AMRAP 1-2-3-4-5…etc. C and J (155/105) Ring MU (2:1 C2B/3:1 Pull Ups)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 Weightlifting Back Squat (5×3 across) Metcon Metcon (Time) For Time (14 min CAP) 21 DL (225/155) 400 m run 15 DL (225/155) 400 m run 9 DL (225/155) 400 m run Skill Double-Unders (2 minutes of ME DU, rest two minute, repeat )Read more