CrossFit OwnIt – CrossFit Metcon Metcon (Time) 12 Days of Christmas 1 Devil press 2 HSPU 3 Power snatch (95/65) 4 T2B 5 Thrusters (95/65) 6 C2B pull-ups 7 Hang power cleans (95/65) 8 Burpees 9 KBS (53/35) 10 FR lunges (95/65) 11 Goblet squats (53/35) 12 Bar or ring MU *2:1 C2B or pull-up...Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (3×7 @ 80%) Metcon Metcon (Time) 10-1 BJO (24/20) Power Clean (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (16 min EMOM) 1 snatch from the floor. Start @ 60% and build. Weightlifting Snatch Balance (5×2 @ 65-70% of 1RM snatch ) Metcon Metcon (Time) 2-3 rounds 200m waiters walk 15 good mornings with barbell :15 second arch body holdRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (teams of 2) 3 rounds 21 WBS (20/14) 14 HSPU 7 DL (315/205) 21-15-9 Hang power snatch (95/65) C2B pull ups 8 rounds 25 DU (2:1) 10 burpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch 3×3 @ 70% 2×2 @ 80% 3×1 @ 85% Metcon Metcon (AMRAP – Reps) 15 min alt emom (40/20) Assault bike Shuttle sprints Row push Ups Air squatsRead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (6×2 @ 80%) Metcon Metcon (Time) For Time 18-15-12-9-6-3 Hang Squat Clean Thruster (95/65) Box Jump Over (24/20)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×4 @ 75%) Metcon Metcon (Time) 5 rounds 400m run 9 Strict HSPU 9 Strict Pull-ups *Scale to pull up variationRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 75%) Metcon Metcon (Time) 4 RFT 15 Burpees 30 DB snatch (50/35) 15 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (4×6 @ 80%) Metcon Metcon (Time) Teams of 2 100 cal row or bike 200 WBS (20/14) 400 DURead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (25 minutes to build to a 1RM clean and jerk.) Weightlifting Strict press (5×5 @ moderate/light weight) Metcon Metcon (Time) 2 rounds :30 second wall-sit 25 Russian twists 15 Bent over rowsRead More