CrossFit OwnIt – CrossFit Deadlift (4×8 *Start @ 65% and build each set) Metcon Metcon (Time) For time 2 Rounds of 20 Hang power snatches (75/55) 10 High box jumps (30/24) Directly into: 2 Rounds of 20 Hang power cleans (75/55) 10 2-DB box step overs (24/20) (50/35)Read More

CrossFit OwnIt – CrossFit Skill Pull-ups Week 5 – Bar muscle-up progression PART 1 Bottom of ring dip stretch Bully stretch Then 2 rounds for quality: 10 Band lat pull-downs 10 Kipping swings, feet together – work up to hips to bar Kip swing if able 5 Delayed Kip swing off boxes – work up...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat Build to a heavy 2 for the day, then complete 8 singles at 5-10lbs under this weight Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 8 WBS (20/14) 4 Burpees 2 Squat cleans (185/135) or 65% of squat cleanRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (5×3 @ 75%) Metcon Metcon (AMRAP – Reps) 21 Minute alt EMOM 13/11 Calorie row or bike 5-12 HSPU or seated shoulder press 50 Double unders/75 Single undersRead More

CrossFit OwnIt – CrossFit Weightlifting 1 Snatch pull + 1 Power position squat snatch (*Start @ 50% and build to a moderate weight) 12 Minute EMOM Weightlifting Bench Press (5-5-5-5-5) Build to a challenging 5. Do not max out or attempt a weight you’re not confident you will hit. Metcon Metcon (Time) 3 Rounds 100m...Read More

CrossFit OwnIt – CrossFit Metcon Viola (AMRAP – Rounds) AMRAP in 20 minutes 400 meter Run 11 Power Snatches (95/65 lb) 17 Pull-Ups 13 Power Cleans (95/65 lb)U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas,...Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (7-7-7-7) Start @ 65% and build. *Attempt to end at heavy 5 from last week Metcon Metcon (AMRAP – Reps) 2 mins on /2 mins off x 4 25 WBS (20/14) 5 devils press (50/35) Max box jump over with step down with remaining time (24/20) *scale reps to...Read More

CrossFit OwnIt – CrossFit Skill Pull-ups Week 4 – CTB progression PART 1 2 rounds for quality: 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold with PVC CTB pull 10 Kipping swings, feet together 10 Bat wing rows with 2 sec pause at top 5-10 second top-of-pull-up hold (scale: with barbell on...Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (5×5 @ 70%) Metcon Metcon (Time) 5 Rounds for time 48 DU 12 Hang squat cleans (95/65) 3 Wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat Build to a heavy set of 3 and then complete 5 sets x 2 reps at this weight Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 10 Single DB box step ups (24/20) (50/35) 10 Push ups 10 DB snatch (50/35) 10 Sit-upsRead More