CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run SS 5 inch worms PT iron cross 2RNFT 10 sit ups 10 air squats 10 mountain climbers 10 RR Weightlifting Front Squat (5×2 @ 85% across) Metcon Metcon (Time) 12 min alt emom even min: 200 m sprint odd minute: 100 m sprint * For atheletes that cannot complete a 200 m sprint in 50 seconds or less just continue to do 100m sprints EMOM. The idea is to push every sprint to ME. *Rest 3 minutes 800 m sprint for timeRead more

CrossFit OwnIt – CrossFit Warm-up Metcon (No Measure) 300 m run + 20 cal row PT flag pole SS Iron cross/scorpion 2RNFT 9 air squats 9 KB SDHP 9KBS + clean barbell warm up Weightlifting Clean (12 rounds of 1 PC every 40 seconds (8 min total) ) Complete first 12 rounds at 60 %. Rest 2 minute and repeat at a higher percentage. Metcon Metcon (Time) For Time buy In: 45 cal row 21-15-9 KBS (53/35) OHS (115/75) Cash Out: 45 lateral burpees over the barRead more

CrossFit OwnIt – CrossFit Warm-up Warm-up (No Measure) 400 m run PT flag pole SS iron cross 2RNFT 10 RDL (45/33) 10 lunges 10 HRPU Weightlifting Snatch (EMOM x 10 :1 squat snatch @ 85%) Metcon Metcon (Time) For Time 21 DL (225/155) 400 m run 84 DU (2:1) 15 DL (225/155) 300 m run 60 DU (2:1) 9 DL (225/155) 200 m run 36 DU (2:1)Read more

CrossFit OwnIt – CrossFit 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 (5×5 AHAP) Metcon Metcon (Time) 3 rounds 20 thrusters (95/65) 1 minute restRead 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 (Time) In teams of two complete 27-21-15-9 T2B Ring Dips OHS (135/95) “Modified Jackie” 800 m run with Bumber (45/33) 75 Thrusters (45/33) 40 Pull Ups 4 rounds of 50 DU (3:1) 10 Power Cleans (225/155)Run is performed together and only one parter should carry bumper at a time. Power cleans should be moderately heavy between 75-85% of 1 RM. Please try to have only one bar and add/strip weight as needed.Read more