CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 90% of clean ) Metcon Metcon (AMRAP – Reps) 28 minute Alt EMOM 12/10 calorie row 1-2 rope climbs 12/10 calorie bike 25 ft handstand walk or 3 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Mid hang snatch (Weight) 2 reps @ 70% 2 reps @ 73% 2 reps @ 75% 2 reps @ 78% x 3 sets Metcon Metcon (Time) For time 40-30-20-10 Alt DB snatch (50/35) 12 burpee pull ups (after each set) Metcon Metcon (Time) Run club at 4:30pm 400 m warm...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (4 reps @ 63% 3 reps @ 65% x 2 sets 3 reps @ 68% x 2 sets *Use clean and jerk as baseline) Metcon Metcon (Time) 3 RFT 500m run 15 Deadlifts (225/155) 15 HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 sets x 8 reps @ 65%) Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 50 DU 9 T2B 6 power cleans (135/95) 3 front squats (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 minute EMOM 2 snatches @ 75% Rest 2 minutes 5 minute EMOM 1 Snatch @ 80% ) Weightlifting Snatch Pull (4 sets x 4 reps @ 95% of snatch ) Metcon Metcon (Time) 3 rounds :45 second high plank to low plank 20 Barbell good mornings 15 1-DB...Read More

CrossFit OwnIt – CrossFit Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click hereWorkout will be individual tomorrow not...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 10 reps @ 60%) Metcon Metcon (AMRAP – Reps) 24 minute Alt emom at easy pace 40 seconds on/20 seconds off for transition 12/10 calorie row 40 crossover single unders 12/10 calorie bike 1-2 rope climbsRead More

CrossFit OwnIt – CrossFit Weightlifting Power position snatch (2 reps @ 65% 2 reps @ 70% x 3 sets ) Metcon Metcon (Time) 4 RFT 75 DU 15 C2B pull ups 5 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (traditional deadlift with a :05 second descent each rep 4 sets x 2 reps @ 75%) Metcon Metcon (AMRAP – Reps) Partner workout Teams of 2 4 minutes on/1 minute off x 4 45/40/35 calorie row or bike buy in Max clean and jerk with remaining time (135/95) or...Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (traditional deadlift with a :05 second descent each rep 4 sets x 2 reps @ 75%) Metcon Metcon (AMRAP – Reps) Partner workout Teams of 2 4 minutes on/1 minute off x 4 45/40/35 calorie row or bike buy in Max clean and jerk with remaining time (135/95) or...Read More