CrossFit OwnIt – CrossFit Weightlifting Push Jerk (5 sets x 4 reps @ 60% of clean and jerk ) Metcon Metcon (AMRAP – Reps) 15 minute AMRAP 130/100 calorie row or bike max burpees with remaining time *if athlete does not complete calories in 10 minutes, move onto burpees. *Subtract missing calories from burpees Metcon...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (3 reps @ 75% 3 reps @ 78% x 4 sets ) Metcon Metcon (Time) For time 40 T2B 80 WBS (20/14) 40 C2B pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 4 reps @ 70%) Metcon Metcon (Time) In teams of 2 4 RFT 75 DU/125 single unders (each) 25-20-15-10 Cleans (185/125)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 4 reps @ 70% )Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 20 minute AMRAP 20 T2B 30 power cleans (135/95) 40 Alt DB snatch (50/35) 50 calorie bike or rowRead More

CrossFit OwnIt – CrossFit Weightlifting Metcon Metcon (AMRAP – Reps) 2 minutes on/90 seconds off x 5 rounds 10 thrusters (75/55) 10 pull ups Max shuttle runs with remaining timeRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 5 reps @ 60%) Metcon Metcon (AMRAP – Reps) 2 minutes on/90 seconds off x 5 rounds 10 thrusters (75/55) 10 pull ups Max shuttle runs with remaining timeRead More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 4 reps @ 90% of clean ) Metcon Metcon (AMRAP – Reps) 25 minute Alt EMOM at recovery pace 12/10 calorie bike 1-2 rope climbs 12/10 calorie row 2-5 wall walks 100m runRead More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (7 sets x 2 reps @ 75%) Metcon Metcon (Time) 3 RFT 40 single under cross overs 30 WBS (20/14) 20 push ups Metcon Metcon (Time) Run club at 4:30pmRead More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (7 sets x 2 reps @ 75%) Metcon Metcon (Time) 3 RFT 40 single under cross overs 30 WBS (20/14) 20 push ups Metcon Metcon (Time) Run club at 4:30pm 400m warm up 3 rounds 800m run hard 1200m run recovery 2 min rest between each round 400m...Read More