Congratulations Shirin Changizi for receiving May Athlete Of The Month! We are so proud of you Shirin, and feel incredibly lucky to have such a smart, genuine, and hard working person like you at COI!Shirin joined CrossFit OwnIt last June so it is has been almost a year for her in CrossFit. She was looking...Read More
CrossFit OwnIt – Hi-C Weightlifting Hang Power Snatch (10 Minute alt EMOM) 50 DU 4 Hang pwoer snatches Metcon Metcon (Time) 5 RFT 6 BBJO 12 T2B 18 DB snatchRead More
CrossFit OwnIt – CrossFit Weightlifting Squat Clean (14 Minute EMOM) 1 Squat clean. *Start @ 60% and build. Weightlifting Split Jerk (6×1 ) *Start light and build to a heavy single based off of feel Metcon Metcon (Time) 3 rounds :45 Second OH DB hold 30 Alt leg v-ups 20 Hollow body rocks 10 DB...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3 rounds 100 DU (2:1) 30 Thrusters (95/65) 20 Lateral burpees over the bar 3 rounds 20 Front rack lunges (95/65) 20 Toes to bar 20 DB STO (50/35) (5 each arm each partner)Read More
CrossFit OwnIt – CrossFit Weightlifting Establish a complex of 3 Push press + 6 Push jerks*Do not push to failure. Focus on good bar path and strong lockout Metcon Metcon (Time) Teams of 2 4 RFT 30 Calorie row or bike 20 Pull-ups 10 Devil’s press (50/35)Read More
CrossFit OwnIt – CrossFit Weightlifting Power clean and jerk (5 high box jumps + 1 power clean and jerk) 10 Minute EMOM*Building not to failure Metcon Metcon (Time) 3 rounds for time 28 Alt DB snatch (50/35) 28 Single DB box step ups (24/20) (50/35)Read More
