CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (4×5 @ 70% of 1 RM snatch) We will be finding 1RM front squat wednesday. *If athlete lacks mobility/ROM in the over head squat, work with a empty barbell or PVC pipe to a target (box or medball) Metcon Metcon (Time) 3 RFT 15 C2B Pull Ups 30...Read More

CrossFit OwnIt – CrossFit Weightlifting Power clean + Power jerk 3 @ 65% 3 @ 70% 2 @ 75% 2 @ 80% x 3 sets Weightlifting Low hang clean pull (4×3 @ 95% of 1RM clean) Metcon Metcon (AMRAP – Reps) Tabata (20/10) Core stability workRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (teams of 2) 5 RFT 400m run 100 DU (2:1) 25 Dips 25 Hang power snatch (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (Last day of Front squat cycle. 6×2 @ 80%%) Maxing out next week Metcon Metcon (AMRAP – Reps) 4 rounds (1 min at each exercise w/ 20 seconds rest between stations) Bike Sled push (1 line = 1 rep) Row BurpeesRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD for time (teams of 2) 25 min cut off 100 Single arm hang DB C&J (50/35) 100 Box jump over (24/20) 100 Dead-lifts (225/155) 100 HSPU 100 Pull-ups *Alternate every 5 reps per arm on hang DB C&JRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (2×2 @ 95%) Metcon Metcon (Weight) 1 Snatch every 30 seconds for 10 minutes *Not to exceed 80%Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (3×3 @ 90%) Metcon Metcon (Time) For time 80 Bar Facing Burpees 1 mile run (2k row for injured athletes that cannot run) *Let’s see who shows up for this oneRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (Time) 3RFT 20 T2B 30 WBS (20/14) 90 DURead More

CrossFit OwnIt – CrossFit Weightlifting Snatch 2 @ 75% 2 @ 80% 1 @ 85% x 4 sets Weightlifting Snatch Pull (4×3 @ 100% of 1RM Snatch) Metcon Metcon (Time) 2 RNFT 25 sit-ups w/ medball 30 second hollow hold 40 second plankRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 RFT 400m run 30 Ring dips 20 Devil press (50/35) 10 Bar MU *Scale to 20 C2B or pull- up variationRead More