CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 28 min AMRAP 400 m run 30 WBS (20/14) 20 pull ups 10 DB box step overs (50/35) 5 devils press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (1-1-1-1) Weightlifting Push Press (3-3-3) Weightlifting Push Jerk (5-5) Metcon Metcon (Time) 3 RFT 75 DU 9 DL (175/115) 6 HPC (175/115) 3 STO (175/115)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3 Sets of AMRAP -2 reps @ 83%) Metcon Metcon (AMRAP – Reps) 2 Rounds 3 Minutes of ME burpees to a 6 inch target Rest 1 minute 3 Minutes of ME T2B Rest 1 minute *Score = total repsRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (12 Minute EMOM) 1 Power clean w/ a 2 second pause in the receiving position. *Start @ 60% and build. Weightlifting Split position strict press (5×5 @ light load) Metcon Metcon (Time) 2 rounds 200m Farmers carry 20 Hollow body rocks 15 Med ball sit ups 10 Man...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner 3 rounds 20 Cal row or bike 20 Alt hang DB snatch (50/35) 10 Power cleans (185/135) 3 rounds 15 Bar MU 75 DU (2:1) 15 STO (135/95)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 10 Minute EMOM 1-7 Strict pull ups Metcon Metcon (Time) For time 40 Cal row or bike 20 Burpees 40 OH barbell lunge (75/55) 20 BurpeesRead More

CrossFit OwnIt – Hi-C Weightlifting Push Jerk (12 Min alt EMOM) 6 Push jerk 8 Box dips Metcon Metcon (Time) 10-1 Hang power clean 30 DU (40 SU)Read More

CrossFit OwnIt – CrossFitRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×4 @ 65-70%) Metcon Metcon (AMRAP – Reps) 12 Minute alt EMOM BBJO RestRead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) For time (15 minute cap) 12-9-6-3 Thrusters Pull-ups 3-6-9-12 T2B Thrusters Weightlifting Thruster (@ Minute 20) 10 Minutes to establish 1RM thruster. *May not jerk and may not pause before going overheadRead More