WOD

CrossFit OwnIt – CrossFit Weightlifting Push Press (Establish a heavy push press) 5-5-3-3-1-1-1 Metcon Metcon (Time) For Time 50 DU (2:1) 4 rounds of Cindy... Read More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 12 minute alt EMOM 10 DB push press 10 Burpees Metcon Metcon (Time) For Time 50 DU 4... Read More

CrossFit OwnIt – Hi-C Weightlifting Back Squat (10 minute alt EMOM) 8 Back squats 6 2-DB box step overs Metcon Metcon (Time) 3RFT 24 FR... Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×12) *Same weight as last weeks 10’s or build to a heavyish set of 12. Metcon Metcon (Time)... Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (12 Minute EMOM) 1 Squat snatch *Start @ 60% and build. Weightlifting Bench Press (4-4-3-2-2) 1 Second pause.... Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Partner WOD 3 rounds 30 Cal row or bike 20 C2B 30 Synchro air squats 3... Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Tabata (1 min rest between movements) 8 rounds of each 20 seconds on/10 seconds off –... Read More

CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) Tabata (1 min rest between movements) 8 rounds of each 20 seconds on/10 seconds off –... Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×10 ) *Build to a heavy but manageable set of 10 *Build in weight each set Metcon Metcon... Read More

CrossFit OwnIt – Hi-C Weightlifting Back Squat (8 min EMOM) 5 Back squats + 10 alt hang DB snatch Metcon Metcon (Time) For time 50... Read More