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CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner For time 1 round 300m run (together) 20 deadlifts (115/75) 20 hang power cleans 50 toes to bar 1 round 300m run 20 devils press (50/35) 20 hang power cleans (115/75) 50 C2B 1 round 300m run 20 DB burpee deadlifts (50/35) 20 hang power cleans (115/75)...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Build to a 10RM *warm up in 3s and 4s until it feels hard. Only take 1-2 attempts. Aim for 65-75% ) Metcon Metcon (Time) For time 50 calorie row or bike 50 box jump overs (24/20) 50 wall balls (20/14) 50 shoulder to overhead (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 90% of clean ) Metcon Metcon (AMRAP – Reps) 30 minute Alt EMOM 12/10 calorie row 1-2 rope climbs 12/10 calorie bike 25 ft handstand walk or 3 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 90% of clean ) Metcon Metcon (AMRAP – Reps) 28 minute Alt EMOM 12/10 calorie row 1-2 rope climbs 12/10 calorie bike 25 ft handstand walk or 3 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Mid hang snatch (Weight) 2 reps @ 70% 2 reps @ 73% 2 reps @ 75% 2 reps @ 78% x 3 sets Metcon Metcon (Time) For time 40-30-20-10 Alt DB snatch (50/35) 12 burpee pull ups (after each set) Metcon Metcon (Time) Run club at 4:30pm 400 m warm...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (4 reps @ 63% 3 reps @ 65% x 2 sets 3 reps @ 68% x 2 sets *Use clean and jerk as baseline) Metcon Metcon (Time) 3 RFT 500m run 15 Deadlifts (225/155) 15 HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 8 reps @ 65%) Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 50 DU 9 T2B 6 power cleans (135/95) 3 front squats (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 minute EMOM 2 snatches @ 75% Rest 2 minutes 5 minute EMOM 1 Snatch @ 80% ) Weightlifting Snatch Pull (4 sets x 4 reps @ 95% of snatch ) Metcon Metcon (Time) 3 rounds :45 second high plank to low plank 20 Barbell good mornings 15 1-DB...Read More

CrossFit OwnIt – CrossFit Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click hereWorkout will be individual tomorrow not...Read More