CrossFit OwnIt – CrossFit weightlifting Push Press (6 sets x 2 reps @ 80% ) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute amrap at recovery pace 15/12 calories on a machine at recovery pace 10 shuttle runs 1-2 rope climbs Metcon Metcon (Time) Run club at 4:30pm E4MOM x 8 sets 400m run...Read More

CrossFit OwnIt – CrossFit weightlifting Clean grip deadlift (5 sets x 3 reps @ 95% of clean ) Metcon Metcon (Time) For time 800m run 60 2-DB front squats (50/35) 40 C2B 20 ring dipsRead More

CrossFit OwnIt – CrossFit weightlifting Back Squat (5 sets x 4 reps @ 75%) Metcon Metcon (Time) 5 RFT 9 BBJO (24/20) 15 v-ups 21 alt hang DB clean and jerk (50/35)Read More

CrossFit OwnIt – CrossFit weightlifting Power Clean (Every 1:15 x 8 sets 3 power cleans @ 75-80% of power clean 1rm) weightlifting Push Jerk (5 sets x 3 reps @ 60-65% ) Metcon Metcon (Time) 3 rounds :45 second side plank (each side) 15 2- DB bicep curls 15 1-DB tricep extensionsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 22 minute AMRAP 200m run (together) 20 burpee pull ups 15 deadlifts (135/95) 20 hang power cleans (135/95) 15 shoulder to over head (135/95)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 2 rounds 2 minutes echo bike :30 seconds rest 2 minutes 1-DB box step ups :30 seconds rest 2 minutes wall ball sit ups :30 seconds rest 2 minutes alt lunges in place :30 seconds rest 2 minutes row :30 seconds rest 2 minutes drag rope...Read More

CrossFit OwnIt – CrossFit weightlifting Push Press (5 sets x 3 reps @ 75% ) Metcon Metcon (AMRAP – Reps) 1 minute on/1 minute off x 10 rounds 10/8 calorie row or bike Max thrusters (75/55) remaining time *aim for 30-40 seconds of work on machine at mostRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (4 sets x 2 reps @ 75%) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute amrap @ recovery pace 200m run 10 calories on a machine 1-2 rope climbs *aim for 5+ rounds Metcon Metcon (Time) Run club at 4:30pm E3MOM x 10 300m run *progressiveRead More

CrossFit OwnIt – CrossFit weightlifting Snatch (5 sets x 2 reps @ 60% ) weightlifting Snatch Pull (3 sets x 4 reps @ 90% of snatch) Metcon Metcon (Time) 3 RFT 15 box jumps (24/20) 15 T2B directly into 2 rounds 75 DU (2:1 single unders) or 75 drag rope single unders 45 WBS (20/14)Read More

CrossFit OwnIt – CrossFit weightlifting Back Squat (5 sets x 5 reps @ 70% ) Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesRead More