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

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 400m run 42 KBS (53/35) 24 Hang power snatch (75/55) 4 rounds 100 DU (2;1) 24 Thrusters (75/55)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (8×1 @ 88%) Metcon Metcon (Time) 4 RFT 30 air squats 20 Push Ups 10 C2B pull Ups 5 squat cleans (ascending weight) (135/95; 185/135; 225/155; 255/165)Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (6×2 @ 80%) Metcon Metcon (Time) For time (20 min Cap) 800 m run 60 Lateral burpees over bar 40 snatches (95/65) 200 m runRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (8×1 @ 88%) Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 60 DU (2:1) 18 single arm DB c and J (50/35-9 each arm) 18 single DB front rack Lunge (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (8×1 @ 88%) Metcon Metcon (Time) 8-1 HPC (165/115) T2B Strict HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (5×5 @ 80% ) Metcon Metcon (Time) (20 min cap) 4RFT 21 WBS (20/14) 15 burpee box jump overs (24/20) 9 BMU *scale 2:1 pull up variationRead More

CrossFit OwnIt – CrossFit Weightlifting E2MOM for 16 min (8 rounds) (Build in weight ) 1 power snatch + 1 hang snatch + 1 snatch from the floor Weightlifting Bench Press (5×4 @ 70% of 1RM. ) Metcon Metcon (Time) 2 rounds :30 second plank 30 good mornings w/barbell 20 toes to bar or med...Read More