CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner wod 3 rounds 1000m row/60 cal bike 30 SHSPU 30 Burpee box jump overs (24/20) 16 Push jerks (135/95) or 60% 16 Bar MU/18 C2B/ 20 Pull-ups/ ring rowsRead More

CrossFit OwnIt – CrossFit Skill Rope Climb Metcon Metcon (Time) 3 RFT 400m run 10 Squat cleans (185/135) or 70%Read More

CrossFit OwnIt – CrossFit Weightlifting Bench Press (5×5 @ 70%) Metcon Metcon (AMRAP – Reps) 16 min alt EMOM 5-7 Burpee DB DL 12/10 Cal bike 40-60 DU 12/10 Cal rowRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (8×1 @ 80% 3-5 second pause @ the bottom of squat) Metcon Metcon (Time) 4 RFT (16 min cap) 10 Strict HSPU 16 Pistols 22 DB C&J (11 each arm)Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×4 @ 75%) Metcon Metcon (Time) For time 33 BBJO (24/20) 43 C2B pull ups 53 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 15.1 (AMRAP – Rounds and Reps) 9-Minute AMRAP of: 15 Toes To Bar 10 Deadlifts, 115# / 75# 5 Snatches, 115# / 75# Metcon CrossFit Games Open 15.1A (Weight) 6-Minutes to Establish: 1-RM Clean and JerkRead More

CrossFit OwnIt – CrossFit Weightlifting 15 min EMOM (*Build to a moderately heavy complex for the day. ) 1 Power snatch + 1 Squat snatch + 1 OHS Weightlifting Snatch Balance (3 sec pause @ bottom of squat) (6×2 @ 65-70% of 1RM snatch. ) Metcon Metcon (Time) 2 rounds 6 Ab roll outs w/...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 300m run 2 Rope climbs 12 DL (155/105) 10 HPC (155/105) 8 STO (155/105) 4 rounds 8 Bar MU (10 C2B/12 Pull-ups) 10 Devil’s press (50/35) 20 Pistols (40 Air squats)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner WOD Thanksgiving with the girls Angie’s house 40 Pull ups 40 Push ups 40 Sit ups 40 Air squats Helen’s house 400m run 42 KBS (53/35) 24 Pull ups Fran’s house 30 Thrusters (95/65) Nancy’s house 400m run 30 OHS (95/65) Grace/Isabel’s house 40 Ground...Read More

CrossFit OwnIt – CrossFit Skill Handstand Push-ups Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time capRead More