CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 32 minute Alt EMOM 12/10 calorie row 5 devils press (50/35) 12/10 calorie bike 1-2 rope climbsRead More

CrossFit OwnIt – CrossFit Weightlifting Clean grip deadlift (clean grip deadlift with a shrug 4 sets x 3 reps @ 110% of clean and jerk ) Metcon Metcon (Time) For time 12 minute time cap 10-9-8-7-6-5-4-3-2-1 Power snatch (75/55) Strict HSPU Metcon Metcon (Time) run club at 4:30pm 400m warm up jog 3 sets 600m...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (5 sets x 3 reps @ 70% of clean and jerk) Metcon Metcon (AMRAP – Reps) 3 minute AMRAP x 4 rounds *rest 1 minute between efforts 50 DU 15 T2B Max 1 DB box step overs (box height 24/20) (DB weight 50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 5 reps @ 75%) Metcon Metcon (Time) 5 RFT 20 WBS (20/14) 10 lateral burpees over the bar 5 power cleans (185/135) or 70%Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (Every 90 seconds x 10 sets 3 power snatch singles @ 75-80% ) Weightlifting Strict press (5 sets x 4 reps @ 75%) Metcon Metcon (Time) 3 rounds 100m farmers carry 20 Russian KBS 20 barbell bicep curlRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 24 minute amrap 40 alt DB snatch (50/35) 20 power cleans (155/105) 40 OH DB lunges (50/35) 20 V-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 7 reps @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 1 round of Cindy 9/6 calories on machine between rounds *Cindy = 5 pull ups 10 push ups 15 air squatsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Thanksgiving partner workout! “Turkey Gone Bad” Teams of 2 1 minute max calorie row or bike 2 minutes max thrusters (95/65) 3 minutes max lateral burpees over the bar 4 minutes max T2B X 3 rounds for total repsRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (For 8 minutes, every :30 seconds perform 1 power clean at 75% ) Metcon Metcon (AMRAP – Reps) 24 minute Alt EMOM (use as recovery) 12/10 calorie row 15 WBS (20/14) 12/10 calorie bike 30 single under crossovers/30 DU/50 single under Metcon Metcon (Time) Run club at 4:30pmRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (For 8 minutes, every :30 seconds perform 1 power clean at 75% ) Metcon Metcon (AMRAP – Reps) 24 minute Alt EMOM (use as recovery) 12/10 calorie row 15 WBS (20/14) 12/10 calorie bike 30 single under crossovers/30 DU/50 single under Metcon Metcon (Time) Run club at 4:30pm...Read More