CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 28 Minute alt EMOM (45/15) Change stations every minute Cal row Unloaded lunges Cal bike PVC pipe OHSRead More

CrossFit OwnIt – Hi-C Weightlifting 10 Minute EMOM 1 Hang power snatch + 4 OHS Metcon Metcon (Time) 4 RFT 15 DL 15 Box jumpsRead More

CrossFit OwnIt – Hi-C Weightlifting Back Squat (8 Minute EMOM) 4 Back squats + 4 Back rack lunges *Same bar Metcon Metcon (Time) 4 RFT (15 min cap) 11 Thrusters 11 Lateral burpees over the bar 11 Strict pull-upsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 6 minute AMRAP 10 T2B 50 DU (2:1) 10 Push press (95/65) Rest 3 minutes Metcon Metcon (AMRAP – Rounds and Reps) 6 minute AMRAP 25 Power cleans (95/65) 25 HRPU Rest 3 minutes Weightlifting Hang Power Clean (6 minutes to establish 3 rep...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (6×2 ) *Start @ 60% and build to a challenging double within 6 sets. Weightlifting Bench Press (5×3 @ 70-75%) Metcon Metcon (Time) 2 rounds :45 Second KB/plate overhead hold 15 Bent over rows 20 Hollow body rocks 25 Med-ball sit upsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 3 Rounds 40 Synchro air squats 40 Calorie row or bike 21-18-15-12-9 T2B Push press (95/65)Read More

CrossFit OwnIt – Hi-C Metcon Crossfit Games Open 21.2 RX (Ages 16-54) (Time) For time: 10 dumbbell snatches 15 burpee box jump-overs 20 dumbbell snatches 15 burpee box jump-overs 30 dumbbell snatches 15 burpee box jump-overs 40 dumbbell snatches 15 burpee box jump-overs 50 dumbbell snatches 15 burpee box jump-overs F: 35-lb. dumbell, 20-in. box...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 30 min alt emom 40/20 6 rounds Cal Row Shuttle Run (25 feet) Cal Bike Burpee Pull ups Single DB box step over (50/35)Read More

CrossFit OwnIt – Hi-C Weightlifting Hang Power Snatch (12 minute EMOM) 5 Hang power snatch Metcon Metcon (Time) 4 RFT 40 DU (2:1) or 30 seconds of DU attempts 20 OH DB lunge (10 each arm)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5×5 @ 70%) Metcon Metcon (AMRAP – Reps) 3 sets 3 min AMRAP 25 WBS (20/14) AMRAP power clean and jerks (155/105) or 60% Rest 1 minRead More