CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 Rounds 20 cal row or bike 20 lateral burpees over the bar 4 rounds 20 box jump over (24/20) 10 clean and jerk (135/95) 8 Bar MURead More
CrossFit OwnIt – Hi-C Metcon Metcon (Time) 10 individually timed rounds 250 m row 10 burpees over rower Or 10 individually timed rounds 12/10 cal bike 10 burpeesRead More
CrossFit OwnIt – Hi-C Metcon Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click hereRead More
CrossFit OwnIt – CrossFit Weightlifting Snatch complex (5 sets x 1 complex @ 60%) 1 Power snatch 1 Hang power snatch 1 Power position power snatch Metcon Metcon (Time) 4 RFT 16 alt single DB box step ups (50/35) 16 T2BRead More
CrossFit OwnIt – Hi-C Metcon Metcon (Time) @ min 0 Helen 400m run 21 KBS 12 Pull-ups Metcon Metcon (AMRAP – Reps) @ min 15 5 min ME cal bike Metcon Metcon (AMRAP – Reps) @ min 25 5 min ME cal rowRead More
CrossFit OwnIt – CrossFit Weightlifting 2 Hang squat cleans + 2 front squats (*Build to heavy complex for the day. ) Every 90 seconds for 10 rounds Weightlifting Push Press (Build to a 1RM) Weightlifting RDL (5×5 @ 90% of 1RM clean) Metcon Metcon (Time) 2 rounds 20 Sumo stance good mornings :45 second side...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) For Time: (partner WOD) 75 cal buy in (row or bike or ski) 21-15-9 Power snatches (115/75) Lateral burpees over the bar C2B pull ups 9-15-21 High Box Jump Overs HRPU Hang clean thruster (115/75) 75 cal cash out (row, bike or ski)Read More
CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 5 min emom 3 c and j @ 65% Rest 1 min 5 min emom 2 c and J @ 75% Rest 1 min 5 min emom 1 c and j @ 85% + If you feel good w/ no misses est. new 1 RM for the...Read More
CrossFit OwnIt – CrossFit Metcon Metcon (Time) @ min 0 For Time 9-1 T2B 25 DU (after each set of T2B) Metcon Metcon (Time) @ min 15 3 RFT 200m run 15 KBS (53/35)Read More
