CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb. Metcon CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (6 x 1 @ 85%) Weightlifting Snatch Pull (5×4 @ 90% of 1RM snatch) Metcon Metcon (Time) Tabata (20/15) Wall sit Good mornings w/ barbell PlankRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (Teams of 2) 3 rounds 20 Thrusters (95/65)) 300m run 21-18-15-12-9 DL (275/185) Bar facing burpees HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (Establish a heavy double for the day) Metcon Metcon (AMRAP – Reps) 8 min AMRAP 2-4-6-8-10… Power snatch (135/95) Box jumps (30/24)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat Build to a heavy single for the day with a 5 second pause @ bottom of squat. Metcon Metcon (Time) 400m run 19 Burpees *2 min rest x 4 sets (athlete must rest exactly 2 mins) *Record total timeRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×4 @ 70-75%. 2 second pause@ bottom.) Metcon Metcon (Time) For time (17 min cap) 40 Cal bike row or ski 50 DB OH lunge (25 each arm) (50/35) 60 T2B 70 DB snatch (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (4×2 @ 87%) Metcon Metcon (Time) For Time 15 squat cleans (135/95) 100 DU (2:1) 10 squat cleans (185/135) 100 DU (2:1) 5 squat cleans (225/155) 100 DU 1 squat clean (275/185) Percentages: 60-70-80-90%. People may share bars if weight changes are the same.Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 4RFT 21 WBS (20/14) 18 Pull ups 15 KBS (53/35) 12 HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (5 x 2 @ 80%) Weightlifting Behind The Neck Jerk (5×2 @ 70% of 1RM split jerk) Metcon Metcon (Time) 3 RNFT 20 DB RDLS 15 Bent over rows 10 DB strict pressRead More

CrossFit OwnIt – CrossFit Metcon Metcon (No Measure) Anniversary party 10-1! Bring a friendRead More