CrossFit OwnIt – CrossFit Severin (Time) 50 Strict Pull-ups 100 Hand Release Push-ups Run 5k If you’ve got a 20# vest or body armor, wear it.In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, AfghanistanTo learn more about Severin click here*If...Read More

CrossFit OwnIt – CrossFit Severin (Time) 50 Strict Pull-ups 100 Hand Release Push-ups Run 5k If you’ve got a 20# vest or body armor, wear it.In honor of U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, MS, died August 2, 2009 in Qole Gerdsar, AfghanistanTo learn more about Severin click here*If...Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (12 minute EMOM 1 squat snatch @ 70-75% *focus on good technique and quality movement ) weightlifting Snatch grip RDL (5 sets x 4 reps @ 100% of snatch ) Metcon Metcon (Time) 3 rounds :45 OH plate or OH KB/DB hold 20 barbell good mornings 20 plank...Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (12 minute EMOM 1 squat snatch @ 70-75% *focus on good technique and quality movement ) weightlifting Snatch grip RDL (5 sets x 4 reps @ 100% of snatch ) Metcon Metcon (Time) 3 rounds :45 OH plate or OH KB/DB hold 20 barbell good mornings 20 plank...Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (12 minute EMOM 1 squat snatch @ 70-75% *focus on good technique and quality movement ) weightlifting Snatch grip RDL (5 sets x 4 reps @ 100% of snatch ) Metcon Metcon (Time) 3 rounds :45 OH plate or OH KB/DB hold 20 barbell good mornings 20 plank...Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (12 minute EMOM 1 squat snatch @ 70-75% *focus on good technique and quality movement ) weightlifting Snatch grip RDL (5 sets x 4 reps @ 100% of snatch ) Metcon Metcon (Time) 3 rounds :45 OH plate or OH KB/DB hold 20 barbell good mornings 20 plank...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) In teams of 2 (you go I go) 25 minute AMRAP 2-4-6-8-10-12…etc Push press (95/65) Burpee pull ups Front rack lunges (95/65) *after rounds 6,12,18,24,30, complete a 500m row (split)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) In teams of 2 (you go I go) 25 minute AMRAP 2-4-6-8-10-12…etc Push press (95/65) Burpee pull ups Hang power cleans (95/65) *after rounds 6,12,18,24,30, complete a 500m row (split)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) In teams of 2 (you go I go) 25 minute AMRAP 2-4-6-8-10-12…etc Push press (95/65) Burpee pull ups Hang power cleans (95/65) *after rounds 6,12,18,24,30, complete a 500m row (split)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) In teams of 2 (you go I go) 25 minute AMRAP 2-4-6-8-10-12…etc Push press (95/65) Burpee pull ups Hang power cleans (95/65) *after rounds 6,12,18,24,30, complete a 500m row (split)Read More