CrossFit OwnIt – CrossFit Metcon Metcon (Time) 2 rounds of 200DU 100 synchro air squats 50 lateral burpees over the bar 25 hang power cleans (155/105) 400 m runRead More

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (15 min EMOM) 1 Squat snatch @ 65-70% of 1RM Metcon Metcon (Time) For time 40 alt DB box step ups (50/35) (24/20) 50 DB snatch (50/35) 40 alt DB box step ups (50/35) (24/20)Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (5×4 @ 80%) Metcon Metcon (Time) 80 burpees 60 empty bb thrusters 40 C2B pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (6×2 (find a heavy double for the day) Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 12 Hang snatches (75/55) 12 OHS (75/55) 24 DU (2:1)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×1 @ 85%) Metcon Metcon (Time) For time 30 WBS (20/14) 20 Cleans (135/95) 30 WBS 15 Cleans (185/135) 30 WBS 10 Cleans (225/155)Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (6×2 @ 80%) Metcon Metcon (Time) 3RFT 400 m run 21 KBS (53/35) 21 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Clean (20 min to find a heavy double for the day. ) Weightlifting 1 push jerk + 1 split jerk (5 sets x 2 reps @ 70% of 1RM split jerk) Metcon Metcon (Time) 2 rounds of: 300m farmers carry 30 RDL (empty barbell) 15 second hollow holdRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 40-30-20-10 Box Jumps (24/20) T2B Thrusters (75/55) 4RFT 300 m Run 20 snatches (75/55)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Open gym only 9-11 A.M.!Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Thanksgiving WOD! Angie’s house 20 pull-ups 20 push ups 20 sit ups 20 air squats Helen’s house 400m run 21 KBS (50/35) 12 pull-ups Fran’s house 21 thrusters (95/65) 21 pull-ups Nancy’s house 400m run 15 OHS (95/65) Grace/Isabel’s house 30 GTO (95/65) Kelly’s house 400m run 30...Read More