CrossFit OwnIt – CrossFit Weightlifting Power clean + Push jerk (1 Pause power clean + 2 Push jerks @ 70-75% of power clean. *2 second pause @ knee) 13 min EMOM Weightlifting RDL (4×4 @ 110% of clean max.) Metcon Metcon (Time) 3 rounds 20 Barbell bicep curls 25 Barbell good mornings 30 V-ups or...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 24 minute partner amrap 100 DU/200 SU (each) 60 Hang power cleans (95/65) 50 Thrusters 40 Alt DB C&J (50/35) 30 DB burpee DL 20 2 DB power snatchRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 minute alternating EMOM 11/9 calorie row 6-10 burpee box jump overs (24/20) 11/9 calorie bike 8-10 push ups + 3-6 strict pull ups restRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (7 sets of 1 rep @ 80-85% *All reps in this range ) Metcon Metcon (Time) 3 Rounds for time 9 Wall walks 15 Dead-lifts (185/135)Read More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (2 @ 80% 1 @ 83% 1 @ 85% 1 @ 88% x 2 sets) Metcon Metcon (Time) For time 60 Calorie row or bike 50 T2B 40 2 DB box step overs (50/35) (24/20) Metcon Metcon (Time) Run club at 4:30pm 800m warm up run *increase pace...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (Heavy with success 5 sets x 4 reps across at the same weight) Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP 19 wall balls (20/14) 200m runRead More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP...Read More

CrossFit OwnIt – CrossFit Metcon (Time) Bike and rowathon 8-10 am! If you are signed up you know your heat time! we will have open gym 6-8 am before the event as well as 10:30am-12:00pm open gym after eventRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (2+2 @ 78% 2+1 x 3 sets @ 83% *2+2 = 2 cleans + 2 jerks 2+1 = 2 cleans + 1 jerk ) Metcon Metcon (Time) 3 Rounds for time 400m Run 21 Burpees 15 Dead-lifts (155/105) 9 Strict HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (3×3 @ 100% of 1RM clean) Metcon Metcon (Time) 7 Individually timed rounds every 2:30 10 1 DB box step ups (24/20) (50/35) 8 Power snatch (95/65) 6 Strict pull-upsRead More