Category

WOD
CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 4 rounds 40 back rack lunges (115/75) 30 calorie bike or row 20 clean and jerks (115/75)
Read More
CrossFit OwnIt – CrossFit weightlifting Back Squat (5 reps @ 70% 4 reps @ 73% 3 reps @ 75% 3 reps @ 80% 2 reps @ 83% 2 reps @ 85%) Metcon Metcon (AMRAP – Reps) 3 minutes on/2 minutes off x 4 rounds 21 unbroken WBS (20/14) 15 box jump overs max C2B pull-ups...
Read More
CrossFit OwnIt – CrossFit weightlifting Push Jerk (3 reps @ 73% 3 reps @ 75% 3 reps @ 78% 3 reps @ 80% x 2 sets (only 80% x 2 sets) Metcon Metcon (AMRAP – Reps) @ recovery pace 20 minute alt EMOM 13/11 calorie bike 14 single DB box step ups (50/35) (20 inches)...
Read More
CrossFit OwnIt – CrossFit weightlifting Snatch grip RDL (4 sets x 4 reps @ 100% of snatch ) Metcon Metcon (Time) 3 RFT 400m run 21 T2B 21 KBS (53/35) Metcon Metcon (Time) Run club at 4:30pm For time 1 mile run Rest 3 minutes 800m run Rest 2 minutes 500m run Rest 1 minute...
Read More
CrossFit OwnIt – CrossFit weightlifting Low hang power clean (5 reps @ 60% 4 reps @ 65% 3 reps @ 70% x 2 sets (all of it as a wave) Metcon Metcon (AMRAP – Reps) 7 minute AMRAP max squat cleans @ 60%
Read More
CrossFit OwnIt – CrossFit weightlifting Front Squat (8 reps @ 65% 5 reps @ 75% x 3 sets (only the 75%) ) Metcon Metcon (AMRAP – Reps) 2 minutes on/1 minute off x 5 sets 12 deadlifts (155/105) or 50% 10 lateral burpees over the bar Max DU with remaining time
Read More
CrossFit OwnIt – CrossFit weightlifting Hang Snatch (12 minute EMOM 1 snatch grip DL + 1 hang snatch @ 70% of snatch ) weightlifting Behind the neck snatch grip push press (5 sets x 4 reps @ 70% of snatch ) Metcon Metcon (Time) 3 rounds 200m OH plate walk 20 empty barbell strict press...
Read More
CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 24 minute AMRAP 15 power snatches (95/65) 20 front rack lunges (95/65) 30 later burpees over the bar
Read More
CrossFit OwnIt – CrossFit weightlifting Back Squat (4 sets x 8 reps @ 65%) Metcon Metcon (AMRAP – Reps) 2 minutes on/2 minutes off x 4 sets 300m run Max pull ups
Read More
CrossFit OwnIt – CrossFit weightlifting Push Press (5 sets x 3 reps @ 70% ) Metcon Metcon (Time) For time 60 calorie row or bike 60 sit ups 60 goblet squats (53/35) 60 sit ups 60 calories on row or bike (opposite machine)
Read More
1 2 3 337