CrossFit OwnIt – CrossFit Skill Rope Climb (5-10 minute rope climb practice ) Metcon Metcon (AMRAP – Reps) 35 min alt emom Cal Bike 150-200 m run Cal Row 1-2 rope climbs/ or 3-4 rope walk ups RestRead More

CrossFit OwnIt – CrossFit Skill 2- DB skull crusher 5×10 Metcon Metcon (AMRAP – Reps) Banded bicep curls 5×20 Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 18 min AMRAP Buy in: 120/100 cal row or bike 40 synchro air squats 30 alt hang DB c and J (50/35) 20 Pull UpsRead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (5×5 @ 70-75%) Metcon Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 21 WBS (20/14) 15 KBS (53/35) 9 HSPURead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3 Rounds 75DU 15 squat cleans (135/95) Rest exactly 3 mins 5 Rounds 10 BFB 10 T2B Score is total timeRead More

CrossFit OwnIt – CrossFit Weightlifting Power position snatch (14 Minute EMOM) 2 Snatches from power position. Start @ 60% and build to a moderate load Weightlifting Bench Press (4×8 @ 60-65%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 10 Yoga push ups 10 Alt DB rows 20 V-ups :20 Second hollow body...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 rounds 20 HPC (115/75) 20 Push jerks 20 Front squats 1 round 100 Cal row/bike 75 lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 15 minutes of: 3 wall walks 12 dumbbell snatches 15 box jump-overs F: 35-lb. dumbbell, 20-in. box M: 50-lb. dumbbell, 24-in. boxTo learn more about CrossFit Games Open 22.1 RX (Ages 16-54) click...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (AMRAP – Reps) Tabata (20/10) 8 rounds at each before moving to next station Cal Row Sit ups 25 foot farmers carry Cal bike Air squatsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 4×20 Banded tricep pull downs Metcon Bicep curl (4×12 empty barbell) Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 20 min AMRAP 50 cal row or bike 40 single OH DB lunge (50/35) 30 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (6×3 @ 70-75%) Metcon Metcon (Time) 4 RFT 300m run 9 Power cleans (185/135) or 65% 12 Lateral burpees over the barRead More