CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 32 minute partner workout 12 days of Christmas 1 synchro burpee 2 synchro lateral burpees 3 deadlifts 4 toes to bar/sit ups 5 bar MU 6 air squats 7 hang power cleans 8 thrusters 9 push ups 10 front rack lunges 11 front squats...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 4 reps @ 70%) Metcon Metcon (AMRAP – Reps) 3 minutes on/1 minute off x 4 rounds 18 BJO (24/20) 18 Alt DB snatch (50/35) Max wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch Pull (4 sets x 3 reps @ 83%) Metcon Metcon (AMRAP – Reps) 28 minute Alt EMOM 13/11 calorie bike 40 crossover single unders 13/11 calorie row 20 sit upsRead More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (5 sets x 4 reps @ 60% of clean and jerk ) Metcon Metcon (AMRAP – Reps) 15 minute AMRAP 130/100 calorie row or bike max burpees with remaining time *if athlete does not complete calories in 10 minutes, move onto burpees. *Subtract missing calories from burpees Metcon...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (3 reps @ 75% 3 reps @ 78% x 4 sets ) Metcon Metcon (Time) For time 40 T2B 80 WBS (20/14) 40 C2B pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 4 reps @ 70%) Metcon Metcon (Time) In teams of 2 4 RFT 75 DU/125 single unders (each) 25-20-15-10 Cleans (185/125)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 4 reps @ 70% )Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 20 minute AMRAP 20 T2B 30 power cleans (135/95) 40 Alt DB snatch (50/35) 50 calorie bike or rowRead More

CrossFit OwnIt – CrossFit Weightlifting Metcon Metcon (AMRAP – Reps) 2 minutes on/90 seconds off x 5 rounds 10 thrusters (75/55) 10 pull ups Max shuttle runs with remaining timeRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 5 reps @ 60%) Metcon Metcon (AMRAP – Reps) 2 minutes on/90 seconds off x 5 rounds 10 thrusters (75/55) 10 pull ups Max shuttle runs with remaining timeRead More