CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) You go I go rounds (partner) 6 Minute AMRAP 4 Bar MU/c2b/pull ups 8 Push ups Rest 1 Minute everyone together 6 Minute AMRAP You go I go rounds 4 Lateral burpees over the bar 8 Toes to bar Rest 1 Minute everyone together...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×10 @ 60%) Metcon Metcon (Time) For time 3 rounds 21 Box jump overs (24/20) (step down standard) 15 Power cleans (115/75) 9 power snatches (115/75)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (5×3 @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 200m run 4 Wall walks 6 Dead-lifts (225/155) *Scale to 60% for DLRead More

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (7 sets 1 Power snatch + 1 Squat snatch @ 70% across ) Metcon Metcon (Time) 4 Rounds for time with a partner (you go I go) 60 DU 40 Alt DB C&J (50/35) 20 Calorie row or bike Metcon Metcon (Time) Run club at 4:30pm 800m warm...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 10 reps @ 60%) Metcon Metcon (Time) For time 75 Air squats 25 Pull ups 35 WBS (20/14) 45 T2B 35 WBS 25 Pull ups 75 Air squatsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 5 sets of 2 mins on/1 min off BFB *for total reps. Step over is permitted for Rx. Be efficient and attemptto be consistent in footwork and score each round. Weightlifting Squat Clean (Until minute 30 with running clock. Establish 1RM squat clean)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner (for time) 5 rounds 200m run 50 Synchro air squats 4 rounds 100 DU 30 Toes to bar 3 rounds 200m run 50 OH lunge (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (Establish 1 RM 7-5-3-2-1-1-1 *Build to a heavy for the day without compromising form. Think about elbows up, tall chest, and knees out. ) Metcon Metcon (Time) For time (10 minute cap) 45/35 Calorie row 30 Squat clean thrusters (95/65) 15 Bar MU (2:1 pull up variation)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (8 Sets: 1 Power snatch + 1 Squat snatch All sets across @ 65%) Metcon Metcon (Time) 5 Individually timed rounds E3MOM *each as fast as possible 20 Box jumps overs (24/20) 20 Alt DB snatch (50/35) *Athlete may bound if they are proficient and confident intheir bounding ability....Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (1RM DL 5-4-3–2-1 Start at 65% and build to a heavy for the day technique>load. Do NOT push past a properly braced and neutral spine ) Metcon Metcon (Time) For Time 3 rounds 10 power cleans (135/95) 15 T2B Immediately into… 2 rounds 20 2DB hang power cleans (50/35)...Read More