CrossFit OwnIt – CrossFit Weightlifting Front Squat Heavy double Front squat (5 second pause in bottom position) *Focus is on tall chest > load Metcon Metcon (AMRAP – Reps) In teams of 3: For 5 total rounds: Partner 1: 45 seconds bike/row/ski Partner 2: 45 seconds burpee box jump over (24/20) Partner 3: 45 seconds...Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 65-70%) Metcon Metcon (Time) For time 3 rounds of: 15 Snatch (75/55) 300m run 2 rounds of: 30 alt DB snatch (50/35) 300m runRead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (5×2 @ 85%) Metcon Metcon (Time) 1-10 Back squats (135/95) 30 DU (2:1)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 22 min AMRAP 55 WBS (20/14) 12 Cleans (135/95) 55 T2B 12 Cleans (185/135) 55 HSPU 12 Cleans (225/155) 55 Burpees * 60% 70% 80% for cleans.Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets x 2 reps @ 80%) Weightlifting Snatch Balance (3 sec pause @ bottom of squat) (4 sets x 3 reps @ 70% of 1RM snatch) Metcon Metcon (Time) 2 rounds 300m farmers carry or OH plate carry 30 Empty barbell RDLS 30 Sit-ups w/or w/out medballRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 (partner wod you go I go) Buy in: 60 cal bike; row or ski (coaches choice) 4 rounds of 24 Burpee Box Jumps Over (24/20) 12 Bar Mu 6 squat snatches (155/105)Read More

CrossFit OwnIt – CrossFit Weightlifting 1 Push press + 1 Push jerk + 1 Split jerk (Establish a heavy complex for the day. ) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 75 DU 15 HSPU 9 Front squats (135/95)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) One WOD 9 A.M.only 4th of July Hero WOD (w/ a partner) Jenkins and double DTRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3-3-3-3-3. (Find heavy for the day)) Metcon Metcon (Time) For time 30 T2B 60 WBS )20/14) 30 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (5×3 @ 80%) Metcon Metcon (Time) 18–15-12-9-6-3 Power Snatches (75/55) Lateral burpees over the barRead More