CrossFit OwnIt – CrossFit Weightlifting Front Squat 2×5 @ 60% 2×5 @ 65% Metcon Metcon (Time) Metcon: 7 RFT 15 KBS (53/35) 10 T2B 5 high box jumps (30/24)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (6×2 @ 65%) Weightlifting Snatch Pull (3×10 @ @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 9 Hang squat cleans (95/65) 9 Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting 1 power snatch + 1 low hang snatch + OHS 3 @ 70% 2 @ 75% 1 @ 80% x 4 sets Weightlifting Snatch Balance (5×3 @ 70%) Metcon Metcon (No Measure) 2 rounds of: 300m farmers carry 25 weighted sit-ups 25 Good mornings with empty barbellRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 32 Over head single arm DB lunge (50/35) 300 DU (2:1) 32 Over head single arm DB lunge 800m run 32 Over head single arm DB lunge 100 Burpees 32 Over head single arm DB lunge (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3×3 @ 75% 2×2@ 80% Weightlifting Clean Pull (5×4 @ 85%) Metcon Metcon (Time) Metcon #1 (partner WOD) @ min 0: 50 Cal on bike row or ski erg for time (coaches choice) @ min 5: For time 25 Snatches (95/65) 25 OHS (95/65) 25 STO (95/65)...Read More

Congrats to Sandy for being selected as COI’s November Athlete of the Month! Sandy started CrossFit about 5 years ago and started at CrossFit OwnIt this past April. Her favorite movement since coming to COI is clean and jerks. Sandy dislikes strict press and thrusters. Sandy likes that CrossFit creates camaraderie amongst the coaches and...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (see below ) 1×8 @ 65 1×8 @ 70 1×6 @ 80 1×6 @ 85 Gymnastics Pull-ups (strict- see below) 1 set @ 60% of ME 2 sets @ 65% of ME Metcon Metcon (Time) E3MOM 9 Mins 15 Thrusters (95/65) 15 BJO (24/20) 15 Pull Ups *record...Read More