CrossFit OwnIt – CrossFit Back Squat (4×4 ) Find a heavy 4 for the day Metcon Metcon (Time) MetCon: For Time 30 cal Row or Bike 30 Burpees 30 C2B Pull Ups 300 m runRead More

CrossFit OwnIt – CrossFit Clean and Jerk (30 mins to establish 1 RM) 3 @ 50% 3 @ 60% 2 @ 70% 1 @ 80% 1 @ 85% 1 @ 90% 1 @ 93% …….Read More

CrossFit OwnIt – CrossFit Weightlifting Power snatch + OHS 3 @ 60% 2 @ 65% 2 @ 70% 2 @ 75% x 3 sets *percentages based off of 1RM power snatch Weightlifting Pause snatch grip deadlift (4×4 @ 95% of 1RM snatch) Metcon Metcon (Time) Tabata 20 on/ 15 off Shoulder taps Med-ball sit ups...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Partner WOD 30-25-20-15-10-5 KBS (53/35) Squat cleans (135/95) HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5×2 @ 90%) Metcon Metcon (Time) 3 RFT 17 STO (95/65) 60 DU (2:1) 17 Pull-upsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 7 RFT 400 m run 18 1 arm OH DB lunge (50/35)(9 each arm) 12 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×2 @ 90%) Metcon Metcon (Time) For time 30-20-10 Power snatch (75/55) 10-20-30 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (5×2 @ 90%) Metcon Metcon (AMRAP – Reps) 25 min alt EMOM 7 Strict HSPU 12/10 Cal bike 5 Bar MU 12/10 Cal row 50 DU (2:1) *Scale to 30 seconds of work. HSPU and MU should remain unbrokenRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 90%) Metcon Metcon (Time) For time 21-15-9 Burpee Box jump over 9-6-3 Clean (245/165) *clean may be power or squat Should not exceed 85%Read More

CrossFit OwnIt – CrossFit Weightlifting Power clean + Power jerk 2 @ 70% 2 @ 75% 2 @ 80% 1 @ 83% x 4 sets Weightlifting Clean grip RDL (4×4 @ 90% of 1RM clean. ) Metcon Metcon (Time) 3RNFT 200m farmers carry 25 good mornings w/ barbell 30 second plankRead More