CrossFit OwnIt – CrossFit Weightlifting Split Jerk (Technical focus) Establish a heavy split jerk with a three second pause in the dip. Focus on speed and footwork. Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP Teams of 2 40 Calorie row or bike 30 Pull-ups 20 Single DB box step overs (50/35) (24/20)Read More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 28 min alt emom 5 back squats off rack 11/9 cal bike or row 100 m run 12 empty bb thrustersRead More

CrossFit OwnIt – CrossFit Skill Handstand Push-ups Week 5 PART 1 1 round: 10 Tricep push-ups Hollow holds 1x 20 sec hold Handstand hold 1 x 20 sec hold 10 Downward dog forearm push-ups Hollow holds 1x max hold up to 1 min Handstand hold 1 x max hold up to 1 min PART 2...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 Minute EMOM) 2 Power snatch singles *Not touch and go. Start @ 60% and build by feel. Weightlifting Snatch grip lift-off (2 sec pause @ knee) (5×3 @ 100% of 1RM snatch) Metcon Metcon (Time) 2 rounds 10 Glute bridges (w/ a 2 second pause) 10 Dead-bugs...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout Halloween WOD!! “Thriller” Teams of 2 3 rounds of: 31 “brain-toss” (Goblet squats) (53/35) 31 “grave bursters (Burpees) 31 “skull crushers” (KBS) (53/35) 31 “blood on bar” (C2B pull-ups) 31 “high or die” (Box jumps) (24/20) 31 “ab rippers” (Toes-to-bar)Read More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 10 Minute alt EMOM 12 Empty barbell bicep curls 8 Box or ring dips Metcon Metcon (Time) 5 rounds every 4 minutes (E4MOM) 200m Run 15 STO 9 BurpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Paused Front Squat (4×4 @ 75% (2 second pause @ bottom) Metcon Metcon (AMRAP – Reps) Teams of 2: 15 Minute 200 WBS (20/14) *Remainder of time, max calories on row or bike Score = caloriesRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (2-2-2-2-2) Build to a heavy double Metcon Metcon (Time) 3 RFT 75 DU (2:1) 10 Power cleans (185/135) 5 Wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (10 minute EMOM) 1 Back squat @ 88% Metcon Metcon (AMRAP – Rounds and Reps) 20 Minute AMRAP 400m Run 40 Air squats 20 Strict pull ups 40 Air squatsRead More

CrossFit OwnIt – Hi-C Weightlifting Front Squat (10 minute EMOM) 5 front squats + 5 push press Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 400M Run 40 air squats 20 strict pull ups 40 air squatsRead More