CrossFit OwnIt – CrossFit Weightlifting Power Clean (Build to a 1RM or heavy single for the day) Weightlifting Clean grip lift off (4×4 @ 100% of 1RM clean) Metcon Metcon (No Measure) 2 RNFT 45 Second KB front rack hold 35 Banded good-mornings 25 Second arch body holdRead More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×5 @ 80%) Metcon Metcon (Weight) 10 min EMOM 3 Hang power cleans + 3 Push jerks *Not to exceed 60% of 1RM Clean and Jerk.Read More
CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (4×4 @ 80%) Metcon Metcon (Time) For Time 50 DU 50 DB snatch (50/35) 50 DU 50 Pull-ups 50 DURead More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (Time) For time Buy in: 25 Lateral burpees over the bar 3RFT 20 T2B 20 DB or KB DL (50/35) Cash out: 25 Lateral burpees over the barRead More
CrossFit OwnIt – CrossFit Weightlifting Strict press (4×4 @ 80%) Metcon (Time) 4 min AMRAP Power snatch (75/55) 1 min rest @ min 5 800m Sprint *Score = time minus reps *If athlete runs a 4 min 800m and completes 40 snatches, score is 3:20Read More
CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×4 @ 80%) Metcon Metcon (Time) 10 RFT 12 WBS (20/14) 2 Power cleans (225/155) *Scale to 80% of 1RM power clean.Read More
CrossFit OwnIt – CrossFit Weightlifting Hang Snatch 3 @ 70% 2 @ 75% 1 @ 80% x 5 sets Weightlifting Snatch Pull (4×4 @ 100% of 1RM snatch) Metcon Metcon (No Measure) 2 RNFT 200m Over head carry w/ DB’s or KB’s 25 Good mornings with barbell 20 Second Hollow holdRead More
Not all healthy New Years Resolutions are for adults! Bring your kids or tell a friend about COI’s Kids Class on Wednesdays at 4:30 pm and Saturdays at 9:00 am. Start teaching your children now of the importance of exercise and healthy habits.Read More
