CrossFit OwnIt – Hi-C Metcon Metcon (Time) 4RFT 400 m run 24 KB DL 18 burpees 12 pull UpsRead More

CrossFit OwnIt – CrossFit Weightlifting 2 power snatches + 1 over head squat (*start light and build) 12 rounds: Every 90 seconds 2 power snatches + 1 OHS Weightlifting Snatch grip RDL (5×4 @ 90% of 1 RM snatch) Metcon Metcon (Time) 2 rounds 200 m farmers carry 1 min plank :30 second hollow hold...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD for time 3 rounds 400 m run 20 BBJO (24/20) 40 Alt DB snatch (50/35) 3 rounds 150 DU 15 BMURead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (5×2 @ 70%) Metcon Metcon (Time) For time 20/16 Cal bike 40 HSPU 60 WBS(20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 70%) Metcon Metcon (Time) For time 10-1 Front squats (115/75) Pull-upsRead More

CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 4 rounds (1 min on/30 seconds off) Cal Bike Burpees Walking lunges Cal Row *record total repsRead More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (5×2 @ 70%) Metcon Metcon (AMRAP – Reps) 2 rounds 90 seconds Cal bike 30 sec rest 90 seconds cal Row 30 sec rest 90 seconds DB box step Ups (50/35) 30 sec rest 90 seconds T2B 30 seconds restRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×2 @ 70%) Metcon Metcon (Time) 3 RFT 60 DU (2/1) 20 Back rack lunges (95/65) 20 STO(95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting 15 min EMOM 2 power clean + 1 hang power clean*start at 55-60% and build. Try to end around 85-88% of 1 RM power clean. Weightlifting Bench Press (Build to a 1RM) Metcon Metcon (Time) 2 rounds :30 second wall-sit 25 good mornings with barbell 15 bent over rows w/...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 For Time 60 WBS (20/14) 80 DL (185/135) 60 WBS (20/14) 80 T2B 60 WBS (20/14)Read More