CrossFit OwnIt – Hi-C Metcon Metcon (Time) 18 min AMRAP 21 Cal Row 18 WBS 15 BurpeesRead More

CrossFit OwnIt – CrossFit Weightlifting 1 Clean + 1 Front squat + 1 Push Jerk + 1 Split Jerk *Build to a heavy complex for the day every 2 minutes for 10 rounds (20 min total) Weightlifting Muscle Clean (5×5 ) *Weight is supposed to be light. Focus on technique and a fast turnover. Go...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 5 rounds 10 DB Goblet Squats (53/35) 16 T2B 22 Box jumps (24/20) 5 rounds 22 single DB box step ups (50/35) 16 DB snatch (50/35) 10 BMURead More

CrossFit OwnIt – CrossFit Metcon 343 (Time) “343” 100 DL (145/115) 100 PC (95/65) 100 GTOH (65/35) 43 BurpeesRead More

CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 30 min alt emom Use numbers below or 40 Sec of work/20 sec of rest 10/8 cal Bike 15 KB DL 10 BurpeesRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Min 0 For Time 10-1 DB FS (50/35) Lateral burpees over the bar Weightlifting Squat Clean Min 15-30 Establish 1 RM Squat CleanRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5-3-2-1-1-1) *start at 60% and establish 1 RM for the day. Metcon Metcon (Time) For Time 45 WBS (20/14) 45 T2B 45 WBS (20/14) 45 HSPURead More

CrossFit OwnIt – CrossFit Metcon Hotshots 19 (Time) 6 Rounds for time of: 30 Squats 19 Power Cleans, 135# / 95# 7 Strict Pull-ups 400m RunRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 min EMOM) 2 power snatches from the floor @ 80% Weightlifting Bench Press (6×3 @ 75% of 1RM) Metcon Metcon (Time) 2 rounds 200m OH DB/KB/ plate carry 20 deficit push ups (on plates/DB’s/ or regular push ups) 20 OH lunge w/ barbell 25 good mornings w/...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 5 Rounds 100 DU 9 BMU 15 FS (135/95) or 60 % 4 rounds 9 power clean (205/145) or 65% 15 Box Jumps (24/20)Read More