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 hereWe...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 minute EMOM Minute 0-4 2 snatches @ 65% Minute 4-8 2 snatches @ 70% Minute 8-12 2 snatches @ 75%) Weightlifting Snatch grip RDL (5 sets x 4 reps @ 110% of snatch) Metcon Metcon (Time) 3 rounds 10 strict press 15 DB bicep curls 20 Russian twists...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Partner 100 back rack lunges (95/65) 200 WBS (20/14) 100 STO (95/65) 200 DU/400 SU (each) 100 Calorie row or bikeRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 4 rds: 400m run 15 CTB pull-ups 15 V-ups 15 Deadlifts (185/135)Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (4 reps @ 65% 4 reps @ 68% 3 reps @ 70% x 3 sets (last percentage only)) Metcon Metcon (AMRAP – Rounds and Reps) 4 min AMRAP 11/9 cals on a machine 11 wall walks 11 2-DB box step overs (24/20) (50/35) *rest 2 mins x 3...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean grip deadlift (4 sets x 4 reps @ 100% of clean ) Metcon Metcon (AMRAP – Rounds and Reps) Partner 20 min AMRAP (You go I go rounds) 6 pull ups 9 push ups 12 air squats 15 DU Metcon Metcon (Time) Run club at 4:30 pm 40 minute...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 8 reps @ 65% across ) Metcon Metcon (Time) For total time @ min 0 6-1 T2B Squat clean (135/95) @ min 9 1-6 T2B Power clean (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets x 3 reps @ 75%) Metcon Metcon (Time) 5RFT 10 STO (95/65) 10 Burpee box jumps (20 inches for all) * this should be fast and UB. Open hips at top and step ups are permitted for RX. Athletes may push jerkRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (13 minute EMOM 1 pause clean + 2 push jerks @ 70% across *2 second pause at knee ) Weightlifting Clean Pull (4 sets x 3 reps @ 100% of max clean) Metcon Metcon (Time) 2-3 rounds 1 minute plank 20 banded good mornings 20 banded tricep...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 20 wall walks 75 hang power clean (115/75) 20 wall walks 100 V-ups 50 devil’s press (50/35) 100 V-ups 20 HSPU 75 synchro air squats 20 HSPURead More