CrossFit OwnIt – CrossFit Front Squat (work up to heavy set of 3 ) Metcon (Time) For Time 50 cal Row 75 WB (20/14) 100 DURead more

CrossFit OwnIt – CrossFit Metcon (Time) 3RFT 5 MU/8 C2B/12 Pull Ups 10 Power Snatch (135/95) 25 Box Jumps (24/20) Metcon (Time) 6 sets of 6 unbroken kipping HSPU *rest as little as possible between setsRead more

CrossFit OwnIt – CrossFit Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals.Partner WOD. Add least number of reps for each exercise from both partners. Metcon (Time) 800 m partner farmers carry for time (53/35) *you go I goRead more

CrossFit OwnIt – CrossFit CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees 3 Thruster, 95#/65# 3 Bar Facing BurpeesRead more

CrossFit OwnIt – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Turkish Get Up (7 TGU on each side AHAP. Technique>load) Metcon (No Measure) EMOM x 25 minute 1: 200 m run minute 2: 15/12 cal row minute 3: 12 alt hang KB snatch (53/35) minute 4: 12 box jumps (20/14) minute 5 :12 WB (24/20)Read more