CrossFit OwnIt – CrossFit Metcon Metcon (Time) 5 rounds (partner) 100 DU 20 HSPU 30 Back squats (95/65) 20 Power clean (95/65) 10 Bar MU/ 15 c2B/pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×8 (building) Metcon Metcon (Time) 5 RFT 16 single arm alt devils press (50/35) 10 box jumps (30/24)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 8 individually timed rounds (E5MOM) 300 m run 15 WBS (20/14) 10 T2B *record slowest round + fastest round=totalRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Find a heavy single for the day) 5-3-3-2-1-1-1 Metcon Metcon (AMRAP – Rounds and Reps) Team of 2 (you go I go ) 18 min AMRAP 40 DL (185/135) 40 2 DB box step overs (24/20) (50/35) 40 cal bike or rowRead More

CrossFit OwnIt – Hi-C Weightlifting Push Press (5×4 @ same weight as last week or 80%) Metcon Metcon (AMRAP – Reps) Death by burpees Weightlifting Bicep curl (5×10 empty barbell)Read More

CrossFit OwnIt – CrossFit Skill Pull-ups Week 1 – Pull-up progression 3 rounds for quality: 15 sec Hollow hold (scale: knees bent) 15 sec Arch hold 10 Kipping swings, feet together 10 Ring rows 5-10 second top-of-pull-up hold (scale: two slow negatives with toes on box if needed, scale up: strict pull-up into hold) 5...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (14 Minute EMOM) 2 Power snatches @ 80-85% for all 14 minutes Weightlifting Bench Press (5×3 (build to a heavy 3) Metcon Metcon (Time) 2-3 rounds :45 Wall-sit 10 Chin ups (or barbell assisted supinate chin ups 20 Med ball sit ups 30 Barbell good mornings 40 Jump...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 25 Minute AMRAP 50 Calorie row or bike 40 Burpee box jump overs (24/20) 30 Back rack lunges (95/65) 20 HPC (95/65) 10 Devils press (50/35)Read More

CrossFit OwnIt – Hi-C Weightlifting Deadlift (3 sets @ 70%) AMRAP -2 reps x 3 sets Metcon Metcon (Time) For Time 27-21-15-9 Single DB box step ups (50/35) (24/20) Alt single DB HPC and jerk (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Work up to a heavy 2 for the day) Metcon Metcon (Time) 7 individually timed rounds E4MOM 300 m run 10 pull ups *push the run paceRead More