CrossFit OwnIt – CrossFit Weightlifting Power snatch + Hang snatch + OHS Build to a heavy complex for the day. Weightlifting Snatch Pull (4×4 @ 100% of 1RM snatch) Metcon Metcon (No Measure) On your own: 2 RNFT 200m Farmers carry (moderate weight) 35 Good mornings w/ empty barbell 50 Sit-ups w/ or w/o med-ballRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 rounds 5 Bar MU 5 Squat cleans (225/155) OR 80% of 1RM 4 rounds 50 DU (2:1) 16 Thrusters (75/55) 4 rounds 10 DL (185/135) 20 C2BRead More

All gave some, some gave all. As is tradition in the CrossFit world, COI gathered at 10am on Memorial Day to pay respects to those who paid the ultimate sacrifice. With active military, reserves, and veterans in participation, we pushed through the grueling CrossFit WOD that is “Murph” – 1 mile run, 100 pull-ups, 200...Read More

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