CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 5 reps @ 65% across ) Metcon Metcon (Time) For Time 80/65 cal bike or row 60 single arm DB OH lunge (50/35) 40 V ups 20 STO (135/95)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 3 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 Tricep push-ups (scale: knees or bands) 20 sec Ring support (scale: band, scale up: rings tuned...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 5 reps @ 65% across ) Metcon Metcon (AMRAP – Rounds and Reps) 17 minute AMRAP 8 2-DB burpee DL box step over (50/35) (20inch box) 200 m run *1 rep = 1 burpee DB DL + 1 box step over holding two dumbellsRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (6 sets x 2 reps @ 70%) Metcon Metcon (Time) 3RFT 9 snatches (115/75) or 65% 50 DU 15 T2B nutrition challenge nutrition challenge (AMRAP – Reps)Read More

CrossFit OwnIt – Nutrition ChallengeRead More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (12 minute EMOM Minute 0-4 3 squat cleans @ 60% Minute 4-8 2 squat cleans & 70% Minute 8-12 2 squat cleans @ 80%) Weightlifting Split position strict press (5×5 @ 40% of clean and jerk max ) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute amrap...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 25 minute amrap 50 toes to bar 30 devils press (50/35) 50 hang power clean (135/95) 30 push press 50 synchro lungesRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 5 reps @ 60%) Metcon Metcon (Time) For Time 75/60 cal row or bike 50 thrusters (75/55) 25 SHSPU/40 HRPURead More

CrossFit OwnIt – CrossFit weightlifting Push Jerk (7 sets x 2 reps @ 75%) Metcon Metcon (Time) 4 Rounds for time 21 Box jump over (24/20) (step down standard) 7 Clean and jerk (185/135) (scale to 70%)Read More

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Week 2 Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 3 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 T-push-ups (scale: knees or bands) 15 sec Ring support (scale: band, scale up: rings...Read More