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

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD (teams of 2) 24 min AMRAP (you go I go) 20 T2B 20 Burpee Pull-ups 20 Thrusters (75/55) 200m partner run togetherRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Weight) 12 min EMOM min 0-4 3 snatches min 4-8 2 snatches min 8-12 1 snatch *Not to exceed 85%. No misses or go down it weight. Metcon Metcon (Time) Partner WOD (18 min cut off) 6 RFT 100 DU 20 DB/KB DL (53/35) (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 1×5 @ 65% 1×5 @ 70% 1×5 @ 70% Metcon Metcon (AMRAP – Rounds and Reps) 8 min AMRAP 8 HPC (95/65) 8 FR lunges (95/65) 8 Box jumps (24/20)Read More

CrossFit OwnIt would like to wish our athlete, Ken Ogden, the warmest of congratulations for his success at the 2018 Reebok CrossFit Games in Madison, WI. Overcoming radiation for squamous cell carcinoma while attempting to qualify for the Games, Ken impressively qualified as one of the top 20 fittest on earth for the 60+ Masters...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch Balance (6×2 @ 65%) Metcon Metcon (Time) E4MOM x 3 sets 30 WBS (20/14) 15 C2B Pull-ups *Athlete should finish as much work as they can within 2 mins and 30 seconds. Record reps or slowest round.Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk 1×6 @ 70% 1×5 @ 75% 1×5 @ 80% 1×3 @ 85% 1×2 @ 90% Metcon Metcon (AMRAP – Reps) 10 min alt EMOM 14 alt DB snatch (50/35) 14 HSPU *Scale HSPU to 12/10/8 or 6. If athlete does not have at least 6 unbroken HSPU, scale...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 5 @ 65% 4 @ 75% 4 @ 80% 4 @ 80% Metcon Metcon (Time) 4RFT 15 T2B 12 Burpee 9 squat cleans (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3 @ 75% 3 @ 80% 2+1 @ 85% x 4 sets *The 2+1 means 1 clean + 1 jerk, + 1 clean. You end with a clean. Weightlifting Clean Pull (5×3 @ 110% of max clean) Weightlifting Split position strict press (5×5 (moderate weight) )Read More