Category

WOD
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...
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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 HSPU
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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)
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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...
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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...
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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 climbs
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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 walks
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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...
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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...
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