CrossFit OwnIt – CrossFit Metcon Metcon (Time) Recovery workout E4MOM x 10 sets 300m run *choice of machine with remaining time @ recovery paceRead More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (Superset 5 sets 5 deadlifts @ 75% 5 strict press @ 75% ) Weightlifting CrossFit track Strict press (Superset 5 sets 5 deadlifts @ 75% 5 strict press @ 75% ) Recovery track Metcon (Weight) Back rack barbell box step ups 5 sets x 12 reps alternating...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Power Clean (Clean complex 1 power clean + 1 hang power clean *work up to a heavy for the day ) Recovery track Metcon (Weight) KB high pull 5 sets x 8 reps each arm Metcon CrossFit track Metcon (Time) 5 rounds for time 9 hang power cleans...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 sets x 5 reps @ 70% ) Recovery track Metcon (Weight) Front Rack barbell lunge 5 sets of 5 reps (each leg before switching) Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 40 DU 10 Deadlifts @ 185/135 5 wall walks...Read More

CrossFit OwnIt – CrossFit weightlifting Power Snatch (12 minute EMOM 2 power snatches at 75%) weightlifting Behind the neck snatch grip push press (5 sets x 5 reps at 60% ) Metcon Metcon (Time) 3 rounds 1 minute plank 20 med ball sit ups 20 1-DB tricep extensionRead More

CrossFit OwnIt – CrossFit CrossFit Metcon (AMRAP – Rounds and Reps) Partner workout Fireline Los Angeles fire workout Teams of 2 27 minute AMRAP 12 clean and jerks (135/95) 40/32 calorie row or bike 180 double unders/200 single unders Split reps/calories as needed *this workout was created to raise awareness about the devastating fires recently...Read More

CrossFit OwnIt – CrossFit Skill Toes-To-Bar (T2B practice for CrossFit & recovery track ) Metcon CrossFit track Metcon (Time) 6 rounds for time 50 foot 1-DB OH lunge (50/35) 11 T2B Recovery track metcon Metcon (Time) 6 rounds for time 50 foot lunge no weight 11 knee raisesRead More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Bench Press (5 sets x 2 reps *increase weight from last week ) Recovery track Metcon (Weight) DB floor press 4 sets x 15 reps Metcon Metcon (AMRAP – Reps) CrossFit & recovery track 20 seconds on/10 seconds off x 24 rounds Max calories on echo bike, rower,...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (5 sets as super set 5 deadlifts @ 70% 5 push press from rack @ 70% ) Push Press (5 sets as super set 5 deadlifts @ 70% 5 push press from rack @ 70% ) Recovery track Metcon (Weight) Back rack barbell box step ups 5...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (1 power snatch + 1 hang power snatch *work up to a heavy for the day ) Recovery track Metcon (Weight) Back rack snatch grip strict press 5 sets x 5 reps Metcon CrossFit track CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of:...Read More