CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 ) 5-10 lb heavier from last wek-day 2 Metcon Metcon (AMRAP – Reps) 5 min AMRAP 2-4-6-8…etc Power Snatch (135/95) Box Jumps (24/20) C2B Pull Ups rest 3 mins 5 min AMRAP pick up where you left off and continue….Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (see below ) 1×10 @ 60% 1×8 @ 65% 1×6 @ 70% 1×6 @ 75% 1×6 @ 80% Metcon Metcon (Time) 4RFT 24 alt single arm DB Hang C and J (50/35) 24 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (see below) 1×10@ 60% 1×8 @ 65% 1×6 @ 70% 1×6 @ 75% 1×6 @ 80% Metcon Metcon (AMRAP – Rounds and Reps) 3 min AMRAP X 4 (3 min rest between each AMRAP) 10 Power Cleans (135/95( 7 T2B 5 STO (135/95) *record total rounds and repsRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 60% of 1RM snatch. Same as last Monday.) Metcon Metcon (AMRAP – Reps) For time 10 min CAP 10-1 FR DB squat (50/35) HSPU *Remainder of time ME burpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3 @ 70% 3 @ 75% 2 @ 80% 2 @ 83% x 3 sets Weightlifting Clean grip RDL (4×4 @ 105% of 1RM clean) Weightlifting Power Jerk 3 @ 70% 3 @ 75% 2 @ 80% x 3 setsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 4 RFT (You go I go) 100 DU (2:1) 30 Bar facing burpees 15 Snatches (115/75)Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (4×3 @ 75%) Metcon Metcon (Time) 21-15-9 Box jumps (24/20) Squat clean thrusters (ascending weight-95/65:135/95;155/105)Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 5-10 pounds heavier from Monday. ) Please do not exceed 10 pounds as this will be a 6 week cycle. Metcon Metcon (Time) E5MOM 3 individually timed rounds 400m run 17 HSPU 17 SDHP (115/75) *Record slowest round *Scale HSPU to 9 reps for athletes that...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×10 @ 60% 1×8 @ 70% 1×6 @ 75% 1×4 @ 80% Metcon Metcon (AMRAP – Reps) 10 min AMRAP 55 WBS (20/14) 55 C2B Pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (see below) 1×10 @ 60% 1×8 @ 70% 1×6 @ 75% 1×4 @ 80% Metcon 343 (Time) “343” 100 DL (145/115) 100 PC (95/65) 100 GTOH (65/35) 43 BurpeesPartner WOD you go I go (burpees should be done synchro). In honor of the 343 fire firefighters lost on...Read More