CrossFit OwnIt – CrossFit Metcon Metcon (Time) Bike and row-athon!!! 8-10am MM/MF/FF 300/270/240 Calorie echo bike 200/180/160 Calorie row *every time teammate transitions on the rower, they must buy in with 5 burpees over the rower before rowing *split however team wants *must complete all calories on the bike before moving onto the row 30...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 3 reps between 80-85%) Metcon Metcon (Time) For time 21-15-9 Pull ups Deadlifts (185/135) HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets x 1 rep @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 24 minute amrap @ easy conversational pace 10 calorie row or bike 20 steps walking lunge (no weight) 200m run 10 DB bench (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (1 rep @ 75% x 3 sets 1 rep @ 80% x 2 sets) Metcon Metcon (Time) For time (15 minute time cap) 50 lateral burpees over the bar 40 WBS (20/14) 30 STO (95/65) 20 front squats (95/65) 10 wall walks Metcon Metcon (Distance) Run club at...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (75%x 5 reps x 2 sets 80%x 3 reps x 3 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 15 clean and jerk (135/95) 25 BJO 15 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (75% x 5 reps x 2 sets 80% x 3 reps x 3 sets) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 15 clean and jerk (135/95) 25 BJO (24/20) 15 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (75% x 5 reps x 2 sets 80% x 3 reps x 3 sets) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 15 clean and jerk (135/95) 25 BJO (24/20) 15 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Hang Snatch (14 minute EMOM 2 hang snatches @ 70-75%) Weightlifting Behind the neck push press (5 sets x 4 reps @ 70% of push press ) Metcon Metcon (Time) 3 rounds 100m OH plate carry 20 DB bicep curls 30 Russian twistsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 32 minute partner workout 12 days of Christmas 1 synchro burpee 2 synchro lateral burpees 3 deadlifts 4 toes to bar/sit ups 5 bar MU 6 air squats 7 hang power cleans 8 thrusters 9 push ups 10 front rack lunges 11 front squats 12 strict...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 32 minute partner workout 12 days of Christmas 1 synchro burpee 2 synchro lateral burpees 3 deadlifts 4 toes to bar/sit ups 5 bar MU 6 air squats 7 hang power cleans 8 thrusters 9 push ups 10 front rack lunges 11 front squats...Read More