CrossFit OwnIt – CrossFit Weightlifting Snatch Accumulate 10 reps @ 90%. If athlete misses 3x, go to 85% and finish remaining reps. Metcon Metcon (AMRAP – Reps) (40 seconds on/20 seconds off) 3 rounds at same station before moving to the next Cal bike HPC (95/65) Burpee box jump over (24/20) Cal row KBS (53/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×5 @ 60% 1×5 @ 70% 1×5 @ 80% *If you hit 103% on Monday, please use this number for percentages. If you did not please continue to use your BS 1RM Metcon Metcon (AMRAP – Reps) 12 min alt EMOM Teams of 2 0- WBS (20/14) 1-...Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean Accumulate 10 reps @ 90% *If athlete misses 3x, go down to 85% and accumulate remaining reps. Metcon Metcon (Time) For time: Buy in: 400m run 3 rounds of: 15 T2B 15 DL (185/135) Cash out: 400m runRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (3×4 @ 90%) Metcon Metcon (AMRAP – Reps) 4 min AMRAP 20 DB snatch (50/35) 40 DU (2:1) 20 HSPU *2 min rest 4 min AMRAP 10 DB snatch (50/35) 20 DU (2:1) 10 HSPU *Record total repsRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×5 @ 60% 1×3 @ 70% 1×2 @ 80% 1×2 @ 90% 1×1 @ 95% 1×1 @ 103% *Please do not exceed above stated percentages even if you feel good. Metcon Metcon (Time) For time 1-10 Thrusters (95/65) Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Clean (Build to a heavy double for the day.) Weightlifting Clean grip dead-lift (5×4 @ 110% of 1RM clean.) Weightlifting Split Jerk (4×2 @ 80% (from the rack))Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds of: 400m run 10 Squat snatch (135/95) 10 rounds 30 DU 10 Burpees 3 Bar MU 9-6-3 Hang squat clean (185/135) HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (4×2 @ 88%) Metcon Metcon (AMRAP – Reps) In teams of 4: 16 mins to accumulate as many total reps Cal Bike/Cal Row (coaches choice) GTOH (75/55) Burpees KB or DB FR hold (53/35) *Count total number of reps. Must switch each time partner has to put FR...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×5 @ 65% 3×5 @ 75% Metcon Metcon (Time) 4 RFT 400m run 25 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (4×2 @ 88% (Not TNG)) Metcon Metcon (AMRAP – Reps) 16 min alt EMOM (Partner) 0- ME T2B 1- ME BBJO (24/20) *You go I go. Both partners working on same station. Count total reps.Read More