CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout 150 DU/200 SU each For time 1 round 50 synchro air squats 30 toes to bar 20 power cleans (155/105) 1 round 50 synchro air squats 30 toes to bar 20 hang squat cleans (155/105) 1 round 50 synchro air squats 30 toes to bar 20...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (70% x 5 reps 75% x 5 reps x 3 sets ) Metcon Metcon (Time) For time 40 calorie row or bike 30 BMU/40 C2B/50 pull ups or pull up variation 20 SHSPU 10 snatches (185/135 or 80%)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 110% of clean) Metcon Metcon (Time) For time 10 burpees 5 cleans (155/105) 10 burpees 4 cleans (185/135) 10 burpees 3 cleans (225/155) 10 burpees 2 cleans (255/170) 10 burpees 1 clean (275/185) 60-70-80-90-95%Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (Build to a 3RM) Metcon Metcon (Time) 3 rounds for time 48 box step ups (24/20) (no weight) 24 single DB alt devils press (50/35) Metcon Metcon (Time) Run club at 4:30pm 300 m warm up jog 35 min continuous effort 400 m run 1 min rest *these...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (70% x 5 reps 75% x 5 reps x 3 sets) Metcon Metcon (Time) 5 individual rounds E4MOM 50 DU 12 DB front squats (50/35) 12 T2B *2 minutes on/2 minutes offRead More

CrossFit OwnIt – CrossFit Metcon 343 (Time) “343” 100 DL (145/115) 100 PC (95/65) 100 GTOH (65/35) 43 Burpees“343” is a Hero WOD created and dedicated to honor the 343 FDNY Firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City. #neverforgetRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Every 90 seconds x 10 2 cleans and jerks @ 75-80%) Weightlifting Bench Press (5×4 building each set ) Metcon Metcon (Time) 3 rounds 30 sit ups 20 Alt DB curls 15 banded tricep extensionsRead More

CrossFit OwnIt – CrossFit Metcon 1-time exercise (Time) Partner For time 6 rounds 20 lateral burpees over the bar 20 HSPU 5 rounds 20 wall balls (20/14) 20 Alt DB snatch (50/35) 4 rounds 20 front rack lunges (95/65) 20 power cleans (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 5 reps @ 75%) Metcon Metcon (Time) For time run 400-300-200-100m snatch 4-3-2-1 (135/95) (155/105) (185/135) (205/145) or 60-70-80-90%Read More

CrossFit OwnIt – CrossFit Weightlifting RDL (5 sets x 2 reps @ 100% * use clean as baseline ) Metcon Metcon (Time) Teams of 2 for time 1 rope climb 120 calorie row/bike 2 rope climbs 90 thrusters (75/55) 3 rope climbs 60 toes to bar 4 rope climbs 30 devils press (50/35) 5 rope...Read More