CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 5 reps @ 70% ) Metcon Metcon (AMRAP – Reps) 3 Minutes 30 Box jumps (24/20) AMRAP C&J (135/95) Rest 2 minutes 3 minutes 30 DB box step ups (24/20) (50/35) AMRAP C&J (135/95) Cool down: 10 minutes on the bike or rower or easy...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 100% of clean max ) Metcon Metcon (AMRAP – Reps) 20 min alt emom 13/11 cal bike 6-12 T2B 13/11 cal row 2-5 wall walks *40 seconds of work at most Metcon Metcon (Time) Run club at 4:30pm *repeated from last week...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 5 reps @ 70%) Metcon Metcon (Time) For Time 20 Front rack barbell lunge(95/65) 800 m run 20 Front rack barbell lunge(95/65) 400 m run 20 Front rack barbell lunge(95/65) 200 m run nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Deload week 2 reps @ 65% 2 reps @ 68% 2 reps @ 70% x 3 sets ) Metcon Metcon (Time) 3RFT 20 alt hang db c and j (50/35) 30 mountain climbers 40 DU (75 SU) nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Power position snatch (12 minute EMOM 1 Snatch DL + 1 power position snatch *build to 60-65% ) Weightlifting Strict press (5×6 @ 60-65% of 1RM max) Metcon Metcon (Time) 3 rounds 15 1DB tricep extension 20 high to low planks 20 bicep curls 15 Turkish sit ups with plate...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time 400m partner carry run or each partner carry 1 heavy KB or DB 75 Synchro air squats 75 Burpee DB deadlifts (50/35) (split) 75 Synchro lunges 75 Alt DB C&J (50/35) (split) 75 Synchro sit ups 400m partner carry run or each partner carry 1 heavy...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% X 2 sets ) Metcon Metcon (Time) E4MOM X 5 rounds As fast as possible 25 WBS (20/14) 15 burpees *scale to complete work in 2 minutes or less nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 35 min alt emom 13/11 cal bike 5 shuttle runs 13/11 cal row 12 V-ups 12 box jumps step down standard (24/20) nutrition challenge Metcon (AMRAP – Reps)Read More

CrossFit OwnIt – CrossFit Weightlifting Low hang clean (4 sets x 2 reps @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 3 min AMRAP 3 strict pull ups 6 push ups 9 air squats Rest 1 min X 4 Metcon Metcon (Time) Run club at 4:30 pm 400 warm up 8x 200 m fast...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Back Squats 3 @ 80% 2 @ 85% 1 @ 90% X 2 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 12 Front squats (95/65) 48 (75 SU) 12 T2B nutrition challenge Metcon (AMRAP – Reps)Read More