CrossFit OwnIt – CrossFit Metcon Metcon (No Measure) 10 year anniversary party!! 9am-1pmRead More

CrossFit OwnIt – CrossFit Metcon Metcon (No Measure) 10 year anniversary party!! 9am-1pm 1.) mini Helen 3RFT (15 min time cap) 200 m run 15 KBS 9 C2B pull ups 2.) Teams of 3 10 min AMRAP Max cals on echo bike or row 1 person holds plank 1 rests 1 works *can only work...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) @ sustainable pace Fight gone bad style workout 4 rounds for total reps 1 minute echo bike 1 minute KB RDL 1 minute air squats 1 minute ring rows 1 minute v-ups 1 minute row 1 minute restRead More

CrossFit OwnIt – CrossFit weightlifting Back Squat (3 reps @ 80% 2 reps @ 83% 2 reps @ 85% 1 rep @ 88% 1 rep @ 90% x 2 sets (just 90% x 2 sets) Metcon Metcon (Time) 5 rounds for quality 9 barbell bench press 12 2-DB hammer curls 15 1-DB standing tricep extensions...Read More

CrossFit OwnIt – CrossFit weightlifting Back Squat (3 reps @ 80% 2 reps @ 83% 2 reps @ 85% 1 rep @ 88% 1 rep @ 90% x 2 sets (just 90% x 2 sets) Metcon Metcon (Time) 5 rounds for quality 9 barbell bench press 12 2-DB hammer curls 15 1-DB standing tricep extensions...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Pulse memorial workout 6 RFT with a partner (40 minute cap) 12 burpees 16 KB swings (53/35) 49 WBS (20/14) 400m run together Metcon Metcon (Time) run club at 4:30pm 5k threshold runRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (Front squat 3 reps @ 80% 2 reps @ 83% 2 reps @ 85% 1 rep @ 88% 1 rep @ 90% x 2 sets (just 90% x 2 sets) Metcon Metcon (Time) 3 RFT 21 pull ups 15 deadlifts (185/135) 9 ring dipsRead More

CrossFit OwnIt – CrossFit weightlifting Low hang snatch (12 minute EMOM Minute 0-4 2 low hang snatches @ 60% Minute 4-8 2 low hang snatches @ 70% Minute 8-12 1 low hang snatch @ 80% ) weightlifting Strict press (Build to heavy single for the day) Metcon Metcon (Time) 3 rounds 15 supinated bent over...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner workout) 21-15-9 Clean and jerk (115/75) T2B 9-15-21 Front squats (115/75) Synchro burpees 21-15-9 Front rack lunges (115/75) T2BRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Fight gone bad style workout 4 rounds for total reps 1 min echo bike 1 min WBS (20/14/10) 1 min KB SDHP (53/35/26/18) 1 min box jumps (20 inches for all) 1 min low plank 1 min row 1 min restRead More