CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (3×4 @ 80%) Metcon Metcon (AMRAP – Reps) 4 min AMRAP 30 Snatches (75/55) 30 Lateral burpees over the bar *Rest 2 min 4 min AMRAP 30 Lateral burpees over the bar 30 Snatches (75/55)Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (3×4 @ 80%) Metcon Metcon (Time) 5 rounds 50 DU (2:1) 15 Push press (95/65) 10 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×4 @ 80%) Metcon Metcon (Time) 3 RFT 30 WBS (20/14) 5 Cleans @ 85%Read More

CrossFit OwnIt – CrossFit Weightlifting Hang Clean 2 @ 65% 2 @ 70% 2 @ 75% 1 @ 80% x 4 sets Weightlifting Split Jerk (5 sets x 2 reps @ 65% of 1RM C&J) From the rack Metcon Metcon (Time) 3RNFT 45 second wall-sit 20 second arch body hold 20 second hollow holdRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 30 Cleans and jerks (185/135) 800m run 20 Clean and jerks (185/135) 800m run 10 Clean and jerks (185/135) 800m run Not to exceed 70% of your clean and jerk 1 RM.Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×4 @ 75%) Metcon Metcon (Time) Teams of 2 (for time) 100 Cal row/bike or ski 100 Double DB lunge (50/35) 100 Pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (4×4 @ 75%) Metcon Metcon (Time) 5 individually timed rounds 12 Box jump overs (24/20) 12 WBS (20/14 12 DB snatch (50/35) *Rest exactly 1 min and repeat. Record total timeRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (4×4 @ 75%) Metcon Metcon (Time) For time Cash in: 20 Burpees 15-12-9-6-3 HSPU Hang power snatch (95/65) Cash out: 20 BurpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 75%) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-upsRead More

CrossFit OwnIt – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead More