CrossFit OwnIt – CrossFit Weightlifting Hang squat clean and jerk (Every 90 seconds for 8 rounds) 2 Hang squat cleans + 1 JerkBuild to a heavy for the day. Weightlifting Tall jerks (Work on technique. From the rack) 5×2 @ LIGHT LOAD Metcon Metcon (Time) 2 Rounds :45 Second KB FR hold (Should be challenging...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 16 Burpee pull ups 20 HPC (135/95) 24 OH DB lunge (50/35) 3 rounds 30 back squats (135/95) 20 Alt DB snatch (50/35) 16 Bar MU/c2b/pull upsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP 50 DU (2:1) 10 DL (185/135) 5 Strict HSPU Metcon Metcon (Weight) 5 Minutes rest, then 10 Minutes to establish a heavy complex from the floor of: 3 Front squats + 3 Push press + 3 Push jerksRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 4RFT 50 cal row or bike 40 synchro air squats 30 push ups 20 strict pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (5×3) *Build to a heavy 3 for the day Metcon Metcon (Time) 4 Individually timed rounds on the 6th minute 400m Run 12 2-DB Box step overs (50/35) (24/20)Read More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 10 Minute alt EMOM 10 Goblet squats 10 KBS Metcon Metcon (AMRAP – Reps) 8 Minute AMRAP Max T2B *Every break athlete must complete 8 thrusters before returning to T2B. Score is total T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 Minute EMOM) 4 Lateral burpees over the bar + 1 power clean @ 70% across Metcon Metcon (Time) 3RFT 400 m run 15 burpees *burpees must be completed to rig as targetRead More

CrossFit OwnIt – CrossFit Weightlifting Hang squat snatch (12 Minute EMOM) 1 Hang squat snatch *start@ 60% and build. Weightlifting Bench Press (5-4-3-2-1) *Build to a heavy single for the day Metcon Metcon (Time) 2 Rounds :45 Second wall sit 10 Banded face pulls 20 Turkish sit ups w/med ball 30 Good mornings with bandRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 3 rounds 20 Toes to bar 30 calorie row or bike 10 power cleans (155/105) 3 rounds 20 Box jumps (24/20) 30 Alt DB C&J (50/35) 10 Bar MU (2:1 pull up variation)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (Establish 1RM) 7 @ 50 % 5 @ 60% 3 @ 70% 2 @ 80% 1 @ 85% 1-1-1 Metcon Metcon (Time) 5RFT 15 empty BB thrusters 10 lateral burpees *if athlete drops bb. Athlete must complete an additional 50 burpees at the end of wodRead More