CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 80%) Metcon Metcon (AMRAP – Reps) (2 min on/30 seconds off) 2 rounds Cal Row Power Snatch (165/115) Cal Bike Single DB box step overs (24/20) (50/35) *Scale power Snatch to 80%Read More

CrossFit OwnIt – CrossFit Strict press (4×6 @ 70%) Weightlifting Metcon Metcon (Time) 21-15-9 WBS (20/14) C2B 9-15-21 BJO (24/20) WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×3 @ 80%) Metcon Metcon (Time) For time 800m run 40 Burpees 400m run 30 Burpees 200m run 20 BurpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×6 @ 70% ) Metcon Metcon (Time) Teams of 2 100 Thrusters (95/65) 300 DU 100 T2BRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) The Chief Max rounds in 3 minutes of: 3 Power cleans (135/95) 6 Push-ups 9 Air squats *Rest 1 minute x 5Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (15 min EMOM) 1 C&J at 80% EMOM for 15 min Weightlifting Low hang clean pull (5×3 @ 90% of 1RM clean. ) Metcon Metcon (Time) 2-3 rounds 200m farmers carry 20 Russian KBS :30 second plankRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) (Partner WOD) Teams of 2 5 rounds of: 15 power cleans (135/95) 45 DU 15 STO (135/95) 45 DU 3 rounds 40 T2B 20 front squats (185/135)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×3 @ 80%) Metcon Metcon (AMRAP – Reps) MetCon 3 rounds (60/30) Cal Bike WBS (20/14) Cal Row BMU *scale BMU to C2B or pull up variationRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (5×5 @ 70%) Metcon Metcon (Time) 4 individually timed rounds E5MOM 400 m run 10 lateral burpees 15 power snatches (75/55) *record slowest roundRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 80%) Metcon Metcon (Time) 3 rounds 20 T2B 60 DU 20 FS (135/95)Read More