CrossFit OwnIt – CrossFit Skill Handstand Walk *For those that have handstand walks, work on 5,10, 20 feet unbroken, zig zag, and ramp pracgtice. Progressions: HS hold on wall, wall walk, shoulder taps after wall walk, walk to wall, and kick up with a spot. Metcon Metcon (Time) 3 RFT 18 T2B 18 Hang DB...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×1 @ 85%) 3-5 seconds pause @ the bottom. Metcon Metcon (Time) For time (18 min cap) 100 DU 400m run 20 Bar facing burpees 10 Power cleans (225/175) or 80% 20 Bar facing burpees 400m run 100 DURead More

CrossFit OwnIt – CrossFit Weightlifting 1 Snatch pull + 1 Snatch 14 min EMOM. Start @ 60% and build to 85% only. Weightlifting Behind the neck snatch grip push press (5×4 @ 65%) Metcon Metcon (Time) 2 rounds 16 (8 each arm) half kneeling bottoms up KB press 10 Empty barbell Turkish sit ups :45...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout 70 Syncro air squats 30 lateral burpees over the bar 20 front squats (135/95) or 55% 60 Synchro air squats 30 Bar facing burpees 15 Front squats (185/135) or 65% 50 Synchro air squats 30 Burpees 10 Front squats (225/155) or 75% Then… 150 Cal row...Read More

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 18.3 (Ages 16-54) (Time) 2 rounds for time of: 100 double-unders 20 overhead squats 115/80 lb 100 double-unders 12 ring muscle-ups 100 double-unders 20 dumbbell snatches 50/35 lb 100 double-unders 12 bar muscle-ups Time cap: 14 minutes*Bar MU both times vs. ring MURead More

CrossFit OwnIt – CrossFit Skill Metcon (Time) Butterfly pull-ups, C2B, and progressions Metcon Metcon (Time) For time 1000m row or 50/40 cal bike 50 Single arm OH DB lunge (50/35) 30 Burpee pull ups or 30 burpee jumping pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (6×2 @ 80%) 3-5 second pause @ top Metcon Metcon (Time) With a partner (20 min cap) 4 rounds of: 40 WBS (20/14) 300m run 6 Devil’s press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×1 @ 83%. 3-5 second pause at the bottom) Metcon Metcon (Time) 9-15-21 Hang power clean (135/95) or 55% 21-15-9 HSPU/HRPURead More

CrossFit OwnIt – CrossFit Weightlifting Bench Press (4×6 @ 70%) Metcon Metcon (Time) 5 RFT 9 Burpee box jump overs (24/20) 9 T2B 9 DL (155/105)Read More

CrossFit OwnIt – CrossFit Weightlifting 1 Clean Pull + 1 Clean from power position (1 rep) 14 min EMOM*Start @ 60% and build up to 85-90%. No heavier Weightlifting Push press + Push jerk 2+2 x 5 sets @ 70-75% of 1RM push press Metcon Metcon (Time) 2-3 rounds 200m Farmers carry :30 Second handstand...Read More