WOD

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×6 ) @ heaviest load from last week. Or 65% Metcon Metcon (Time) 5 individually timed rounds E4MOM... Read More

CrossFit OwnIt – CrossFit Skill Pull-ups Week 2 – Pull-up progression 3 rounds for quality: 15 sec Hollow hold (scale: knees bent) 15 sec Arch... Read More

CrossFit OwnIt – CrossFit Weightlifting Hang Power Clean (12 Minute alt EMOM) 50 DU 5 Hang power cleans @ 65% Metcon Metcon (AMRAP – Reps)... Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (Establish heavy DL for the day) Do not compromise form. Technique > load 7-5-3-2-1-1-1 Metcon Metcon (AMRAP – Rounds... Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Every 90 seconds x 10 sets) 2 Cleans + 1 Jerk *Build to a heavy for the... Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 5 rounds (partner) 100 DU 20 HSPU 30 Back squats (95/65) 20 Power clean (95/65) 10 Bar MU/... Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×8 (building) Metcon Metcon (Time) 5 RFT 16 single arm alt devils press (50/35) 10 box jumps (30/24)

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 8 individually timed rounds (E5MOM) 300 m run 15 WBS (20/14) 10 T2B *record slowest round + fastest... Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Find a heavy single for the day) 5-3-3-2-1-1-1 Metcon Metcon (AMRAP – Rounds and Reps) Team of 2... Read More

CrossFit OwnIt – Hi-C Weightlifting Back Squat (Find a heavy single for the day) 5-3-3-2-1-1-1 Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP... Read More