CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Partner WOD 30-25-20-15-10-5 KBS (53/35) Squat cleans (135/95) HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5×2 @ 90%) Metcon Metcon (Time) 3 RFT 17 STO (95/65) 60 DU (2:1) 17 Pull-upsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 7 RFT 400 m run 18 1 arm OH DB lunge (50/35)(9 each arm) 12 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×2 @ 90%) Metcon Metcon (Time) For time 30-20-10 Power snatch (75/55) 10-20-30 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (5×2 @ 90%) Metcon Metcon (AMRAP – Reps) 25 min alt EMOM 7 Strict HSPU 12/10 Cal bike 5 Bar MU 12/10 Cal row 50 DU (2:1) *Scale to 30 seconds of work. HSPU and MU should remain unbrokenRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 90%) Metcon Metcon (Time) For time 21-15-9 Burpee Box jump over 9-6-3 Clean (245/165) *clean may be power or squat Should not exceed 85%Read More

CrossFit OwnIt – CrossFit Weightlifting Power clean + Power jerk 2 @ 70% 2 @ 75% 2 @ 80% 1 @ 83% x 4 sets Weightlifting Clean grip RDL (4×4 @ 90% of 1RM clean. ) Metcon Metcon (Time) 3RNFT 200m farmers carry 25 good mornings w/ barbell 30 second plankRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (teams of 2) 5 rounds 18 Dead-lifts (115/75) 15 Hang power snatches (115/75) 12 OHS (115/75) 1 round 100 DU (2:1) 100 HRPU 100 DU (2:1) 100 Ab mat synchro sit-ups 100 DU (2:1)Read More

CrossFit OwnIt – CrossFit Weightlifting Push press (3×3 @ 85%) Metcon Metcon (Time) For Time 4-8-12-16-12-8-4 OH Lunge (95/65) Pull Ups Box Jumps (24/20)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Teams of 3 27 min AMRAP p1 – Max cals on rower/bike or ski (coaches choice) p2- FR BB hold in standing position (95/65) p3- 5 Devil Press (50/35) * partners rotate each time 5 DP are complete. Partner may not begin rowing/biking or skiing until...Read More