CrossFit OwnIt – CrossFit Weightlifting Back Squat (24 min to find 1RM back squat.) 5 @ 60% 4 @ 70% 3 @ 80% 2 @ 90% 1-1-1 Metcon CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Read More

CrossFit OwnIt – CrossFit Weightlifting Power clean + Power jerk (5 sets x 2 reps @ 80% ) Weightlifting Clean Pull (5×4 @ 100% of 1RM) Skill Metcon (Time) 2 RNFT 200m Farmers carry 25 Overhead lunges W/ barbell 30 Sit-ups Skill Metcon (No Measure) Seated box jumps (extra credit.. if you wanna do it)...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 4 rounds (Partner WOD) You go I go 100 DU (2:1) 25 Push press (95/65) 25 Burpees 2 rounds 50 Pull-ups 50 Empty Barbell thrusters (45/33)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Establish 1 RM) 3 @ 60% 2 @ 70% 1 @ 75% 1 @ 80% 1-1-1 Metcon Metcon (Time) 21 HPC (135/95) 21 HSPU 15 HPC (155/105) 15 HSPU 9 HPC (185/135) 9 HSPURead More

CrossFit OwnIt – CrossFit Skill Pull-ups (1 ME set of strict Pull Ups or one ME set scale up) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 25 BBJO (24/20) 50 WBS (20/14) 25 BBJO (24/20) 50 T2B 25 BBJO (24/20)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (25 min to establish 1 RM Front squat.) Metcon Metcon (Time) Running: 1:1 rest With running clock: 4 x 100m 3 x 200m 2 x 400m *Record total timeRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Dorie: AMRAP (with a Partner) in 20 minutes Buy In: 150 meter Partner Carry (each) Then, in time remaining: Partner A completes 1 round of: 15 American Kettlebell Swings (53/35 lb) 10 Burpees 5 Ground-to-Overheads (95/65 lb) Partner B performs: Max Wall Ball Shots...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (5 sets x 2 reps @ 80%) Weightlifting Pause snatch grip DL (5×3 @ 95% of 1 RM snatch. 2 sec pause @ knee.) Weightlifting Overhead Squat (5×2 @ 70%)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 rounds 400m run 15 C&J(155/105) 10 rounds 10 Burpees 10 C2BRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×5 @ 65% 1×5 @ 70% 1×5 @ 75% 1×5 @ 80% Gymnastics Pull-ups 1 set @ 75% of ME 2 sets @ 80% of ME Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 12 DB snatch (50/35) 10 TTB 8 HSPURead More