CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 17 min amrap 55 cal row or bike 45 WBS 35 C2B 25 burpee box jump overs 15 Bar MURead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (15 min EMOM) 1 power snatch from the ground. *Start @ 65% and build Weightlifting Snatch Pull (5×4 @ 95% ) Metcon Metcon (Time) 2 rounds 10 Bent over rows 15 good mornings 20 Russian twistsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (Team of 2) 8 rounds 75 DU (2:1) 20 Hang power cleans (135/95) 20 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×5 @ 70% across) Metcon Metcon (AMRAP – Reps) 2 rounds at moderate pace 2 min Bike 30 seconds of 2 minute shuttle run (2 lines and back) 30 seconds off 2 min Row 30 seconds off *utilize rest of class to stretch and roll outRead More

CrossFit OwnIt – CrossFit Weightlifting 8×1 complex @ 70% of 1RM power clean 1 power clean + 1 push jerk + 1 split jerk Metcon Metcon (Time) 3RFT 24 box step ups (1 DB 50/35) (24inch/20inch) 24 DB snatch (50/35) 24 burpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4×6 @ 70-75%) *For speed *Athlete may pull from the floor if they choose. Metcon Metcon (Time) For time 55/45 Cal bike or row 55 Strict HSPU 800m runRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 50 WBS (20/14) 35Deadlifts (225/155) 25 CTB pull ups 35 Deadlifts (225/155) 25 C2B 50 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (15 min EMOM) Start @ 60% and build from there Weightlifting Bench Press (5×5 @ light/moderate weight) Metcon Metcon (Time) 2 rounds 200m waiters walk :30 plank 30 good mornings w/ barbellRead More

CrossFit OwnIt – CrossFit Metcon Metcon Metcon (Time) Partner WOD For time 3 Rounds 40 WBS (20/14) 30 Pull-ups 20 Hang power clean (135/95) 27-21-15-9 Box jumps (24/20) HSPU 50 Squat snatches @ (135/95)Read More

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Metcon Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4...Read More