CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom 13/11 cal row 5-10 SHSPU 13/11 cal bike 10-20 bumper plate jumps 1-2 Rope climbs *scale to 40 seconds of work/20 seconds of rest. This should be about 75% effort of continuous work Metcon Metcon (Time) Run club at 4:30pm 400 m...Read More

CrossFit OwnIt – CrossFit Weightlifting Split position strict press (5 sets x 5 reps @ 35-40% of 1RM split jerk) Metcon Metcon (AMRAP – Reps) 2 minute window 200m run max T2B in remainder of time *rest 1 minute x 7 rounds nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch Pull (5 sets x 3 reps @ 100% of snatch ) Metcon Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about Kalsu click here17 minute...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (10 minute EMOM 1 Power snatch + 1 hang power snatch *build in weight ) Weightlifting Behind the neck snatch grip strict press (5×5 *build to moderate weight and maintain across ) Metcon Metcon (Time) 2-3 rounds 30 Flutter kicks 20 Russian twists 10 Barbell good mornings 5...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 100 Front rack lunge (one partner holds plank while other partner works) (115/75) 75 Synchro burpees 50 C2B pull ups/ pull ups 100 Wall balls (20/14) (one partner hangs from the rig while other partner is working) nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom 13/11 cal bike 3-6 wall walks 13/11 cal row 4-8 shuttle runs Rest *work for 40 seconds at most to allow for transition nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 3 reps @ 80-85%) Metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 Thrusters (95/65) T2B nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 2 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 Tricep push-ups (scale: knees or bands) 30 sec Ring support (scale: band, scale up: rings tuned...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (2 sets of 5 reps @ 75% 3 sets of 3 reps @ 80%) Metcon Metcon (AMRAP – Reps) 3 minute window 400 m run Max c and J (135/95) *rest 2 x 4 nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (2 reps @ 70% 1 rep @ 75% 1 rep @ 80% x 4 sets *80% for 4 sets only ) Metcon Metcon (Time) 9 RFT 9 Wall balls (20/14) 7 Burpees 5 Strict pull ups or ring rows nutrition challenge Metcon (AMRAP – Reps)Read More