CrossFit OwnIt – CrossFit Weightlifting Snatch (Snatch complex) 1 Power snatch 1 Hang squat snatch 2 OHS 5 sets @ 60% Metcon Metcon (Time) For time 60 Cal row or bike 40 WBS (20/14) 60 Alt DB snatches (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean 3×3 @ 65% 3×2 @ 75% 5×1 @ 85% + Metcon Metcon (Time) 3 RFT 400m Run 7 Wall walksRead More

Congratulations to Caty Harris for receiving August Athlete Of The Month! We are so proud of you and all the hard work you continue to put in! Caty has been doing CrossFit for about 11 months. The first day she came to OwnIt she felt very nervous and intimidated. She thought only crazy people did...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Team of 2 24 min amrap partner workout Alt rounds 8 cal row or bike 6 Db box step overs (50/35) 4 burpees • partners should scale workout load and reps to accomplish 1:1 work to rest ratioRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (Establish a heavy push press) 5-5-3-3-1-1-1 Metcon Metcon (Time) For Time 50 DU (2:1) 4 rounds of Cindy 100 DU (2:1) 3 rounds of Cindy 150 DU (2:1) 2 rounds of CindyRead More

CrossFit OwnIt – Hi-C Weightlifting Back Squat (10 minute alt EMOM) 8 Back squats 6 2-DB box step overs Metcon Metcon (Time) 3RFT 24 FR barbell lunge 24 TTBRead More

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (12 Minute EMOM) 1 Squat snatch *Start @ 60% and build. Weightlifting Bench Press (4-4-3-2-2) 1 Second pause. Build in weight Metcon Metcon (Time) 2 rounds of :45 Second plank 35 Plank rotations 30 V-ups 20 Empty barbell lungesRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Partner WOD 3 rounds 30 Cal row or bike 20 C2B 30 Synchro air squats 3 rounds 30 Alt DB snatches (50/35) 20 HSPU 30 synchro air squatsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Tabata (1 min rest between movements) 8 rounds of each 20 seconds on/10 seconds off – do all 8 rounds before moving to next movement. Score = total reps Cal Row BBJO (24/20) Lunges Hand Release Push Ups Cal Bike Sit Ups Air squatsRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×10 ) *Build to a heavy but manageable set of 10 *Build in weight each set Metcon Metcon (Time) For time 50 Cal row or bike 50 Snatches (75/55)Read More