CrossFit OwnIt – CrossFit Weightlifting Push Jerk 1×5 @ 65% 1×5 @ 75% 1×5 @ 80% 1×4 @ 85% 1×3 @ 90% Metcon Metcon (AMRAP – Reps) 10 min EMOM 5-11 Lateral burpees over the bar *Increase by 1 rep from last weeks EMOM.Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 1×5 @ 70% 1×5 @ 75% 1×4 @ 85% 1×3 @ 90% Metcon Metcon (Time) 7 rounds 5 Power snatch (115/75) 1 round of Cindy Cindy= 5 Pull-ups, 10 Push ups, 15 Air squat.Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3 @ 75% 2 @ 80% 2@ 85% 1 @ 88% x3 sets Weightlifting Clean grip lift off (5×5 @ 100% of max clean ) Metcon Metcon (No Measure) 2RNFT 300m farmers carry :30 sec plank 25 Russian twists w/ WBRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 rounds for time 400m run 27 KBS (53/35) 27 Pull-ups 27 STO (95/65) 2 Rope climbsRead More

CrossFit OwnIt – CrossFit Skill Turkish Get Up (Accumulate 10 reps each arm. Moderate weight. ) Metcon Metcon (Time) Partner WOD (You go I go) Double Karen 300 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Weight) 12 min EMOM Mins 0-4 3 cleans Mins 4-8 2 cleans Min 8-12 1 clean *Build in weight. Athlete not to exceed 85% of max clean. No misses or reduce load. Metcon Metcon (AMRAP – Reps) Rest exactly 3 mins. 12 min EMOM 5-10 lateral burpees over the...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 1×5 @ 65% 2×5 @ 70% Metcon Metcon (Time) 4 individually timed rounds E5MOM 300m run 15 Back squats (155/105) 60 DU (2:1) *Back squats from the ground. *Record slowest round.Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk 1×5 @ 65% 1×5 @ 75% 1×5 @ 80% 1×4 @ 85% Metcon Metcon (Time) 21-15-9 GTOH (115/75) T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 65% 1×4 @ 75% 1×4 @ 80% 1×4 @ 85% Metcon Metcon (AMRAP – Reps) 15 min AMRAP 50 WBS (20/14) 40 DL (225/155) 30 Burpee box jump overs (20/14) 20 HSPU 10 RMU (scale: 10 Bar MU or 10 C2B/Pull-ups + 10 ring dips/box dips)Read More

CrossFit OwnIt – CrossFit Weightlifting Low hang snatch 4 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% x 4 sets Weightlifting Snatch grip RDL (5×4 @ 110% of 1RM snatch ) Weightlifting Muscle snatch (from the ground) (5×5 light weight)Read More