CrossFit OwnIt – CrossFit Weightlifting Clean (clean complex 12 minute EMOM 1 power clean + 1 hang clean + 1 front squat @ 70-75% of clean) Weightlifting Push Jerk (5 sets x 3 reps @ 70%) Metcon Metcon (Time) 3 rounds 1 minute plank 15 1-DB tricep extensions :30 second hollow holdRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 25 minute amrap 45 DU/ single unders (each partner) 21 HSPU 15 cleans (155/105) 9 devils pressRead More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Press (4 sets x 4 reps @ 75% ) Recovery track Seated 2-DB press (Weight) 4 sets x 8 reps Metcon CrossFit track Metcon (Time) 4 rounds for time 400m run 3 rope climbs Recovery track metcon Metcon (Time) 4 rounds for time 18/15 calorie bike or...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Power Snatch (2 reps @ 75% 2 reps @ 78% 2 reps @ 80% 1 rep @ 83% X 2 sets (all of it ) Metcon CrossFit track Metcon (Time) 8 rounds at a moderate pace 10 DB bench press 10 elevated feet ring rows 10 empty barbell...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean grip RDL (5 sets x 2 reps @ 110% of 1RM clean) Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 15 calories on a machine 50 DU 15 deadlifts (185/135) Recovery track Metcon (Weight) 5 sets of 15 empty barbell good mornings Recovery...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 5 reps @ 75%) Metcon CrossFit track Metcon (Time) 3 RFT 21 T2B 15 front squats (135/95) 9 shoulder to overhead (135/95) Recovery track Metcon (Time) 20 minutes of Zone 2 during strength portion of class Recovery track metcon Metcon (Time) 3 RFT...Read More

CrossFit OwnIt – CrossFit Metcon Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To learn more about Laura click hereRow or bike Metcon Metcon (AMRAP – Rounds and Reps) Recovery track...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (Every 90 seconds x 10 sets 1 power snatch + 1 low hang power snatch + 1 hang power snatch @ 60-70% of power snatch 1RM) Weightlifting Behind the neck snatch grip push press (5×3 @ 70% of 1RM snatch) Metcon Metcon (Time) 3 rounds 15 bent over...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For time 16 rounds (8 each partner) 8 lunges 6 alt DB snatches (50/35) 4 burpees *partner A completes 1 round while partner B is rowing or biking for calories. You go I go rounds until 16 rounds TOTAL completed.Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (10 minute EMOM 1 snatch @ 75-80%) Metcon Metcon (Time) 5 RFT 55 DU 11 C2B pull upsRead More