CrossFit OwnIt – CrossFit weightlifting Clean Pull (5 sets x 3 reps @ 110% of clean ) Metcon Metcon (Time) No intensity skill day 15 minutes to work on rope climbs/lay to stand 15 minutes to work on handstand walk/wall walk/handstand hold/shoulder tapsRead More

CrossFit OwnIt – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here6-8...Read More

CrossFit OwnIt – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here6-8...Read More

CrossFit OwnIt – CrossFit weightlifting Power Snatch (14 minute EMOM 2 power snatches @ 70-75%) weightlifting Pause snatch grip DL (5 sets x 5 reps @ 100% of snatch *2 second pause at the knee ) Metcon Metcon (Time) 3 rounds 15 barbell good mornings 20 Russian twists w/ or w/o weight :30 high plank...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout 15 minute AMRAP 40 calorie row or bike 30 hang alt DB C&J (50/35) 20 alt single arm devils press (50/35) Rest 1 minute 1 round 400m run (each partner relay style) 100 WBS (20/14)Read More

CrossFit OwnIt – CrossFit weightlifting Front Squat (3 reps @ 78% 2 reps @ 83% 1 rep @ 88% 3 reps @ 78% 2 reps @ 83% 1 rep @ 88% 1 rep @ 90% ) Metcon Metcon (Time) For time 10 clean and jerks @ 60% 8 clean and jerks @ 70% 6 clean...Read More

CrossFit OwnIt – CrossFit weightlifting Power Snatch (3 reps @ 75% 2 reps @ 80% 1 rep @ 83% 1 rep @ 85% X 2 sets (all of it) Metcon Metcon (Time) Partner workout 3 RFT 300m run together 8 alternating rounds of CindyRead More

CrossFit OwnIt – CrossFit weightlifting Clean Pull (3 sets x 3 reps @ 100% of clean ) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute amrap @ sustainable pace 14/12 calories on row or bike 16 alt box step ups (20 inches) 18 hang DB snatch (9 right/9 left) (not alternating) (35/25) *use a...Read More

CrossFit OwnIt – CrossFit weightlifting Push Press (Establish a 2RM) Metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 sets 200m run 15 T2B max front squats (155/105)Read More

CrossFit OwnIt – CrossFit weightliftingRead More