CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Skill: wall facing HSPU Metcon Metcon (AMRAP – Rounds and Reps) Recovery workout @ sustainable pace 22 minute AMRAP 200m run or 10 calories on a machine 10 DB bench press 10 empty barbell standing bicep curls 10 elevated feet ring row 20 banded tricep pull...Read More

CrossFit OwnIt – CrossFit weightlifting Clean Pull (3 sets x 3 reps @ 100% of clean) Metcon Metcon (Time) Team workout For time 80 calorie row or bike 80 synchro DB squats (50/35) 80 synchro single arm DB STO (50/35) 80 calorie row or bike Metcon Metcon (Time) run club at 4:30pmRead More

CrossFit OwnIt – CrossFit weightlifting Clean Pull (3 sets x 3 reps @ 100% of clean) Metcon Metcon (Time) Team workout For time 80 calorie row or bike 80 synchro DB squats (50/35) 80 synchro single arm DB STO (50/35) 80 calorie row or bike Metcon Metcon (Time) run club at 4:30pm 6 continuous rounds...Read More

CrossFit OwnIt – CrossFit weightlifting Power Snatch (2 reps @ 80% 1 rep @ 83% 1 rep @ 85% 1 rep @ 88% X 2 sets (all of it ) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 10 dead lifts (185/135) 10 T2B 200m runRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (Establish a 1RM) Metcon Metcon (Time) 3 RFT 100 DU 10 wall walks *DU scale: 150 single unders or 100 drag rope single undersRead More

CrossFit OwnIt – CrossFit weightlifting Power Clean (Every 1:15 x 10 rounds 1 power clean + 1 squat clean + 1 front squat +1 jerk *all sets at 70-75% of power clean max ) weightlifting RDL (3 sets x 10 reps @ 55-60% of clean ) Metcon Metcon (Time) 3 rounds 100m OH plate walk...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For time 4 rounds 25 deadlifts (155/105) 20 hang power cleans (155/105) 15 bar MU/C2B/ pull upRead More

CrossFit OwnIt – CrossFit weightlifting Back Squat (build to 1 RM back squat) Metcon Metcon (Time) E5MOM x 3 rounds 15 unbroken thrusters (95/65) 400m run *hard unbroken efforts!Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Recovery workout to get ready for back squat 1RM on Friday! 25 minute AMRAP at zone 2/zone 3 pace 15 calorie row or bike 10 sprawls 5 T2BRead More

CrossFit OwnIt – CrossFit weightlifting Strict press (5 sets x 2 reps AHAP across AHAP = as heavy as possible) Metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 power snatch (115/75) box jumps (24/20) Metcon Metcon (Time) run club at 4:30pm 4 minute run 2 minute walk x 5 rounds *run harder/farther each intervalRead More