CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 1k row/60 calorie bike 100 Push ups 75 Alt DB snatch (50/35) 50 Bar MU (c2b/pull-ups) 30 Devils press (50/35) 20 Power cleans (185/125)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Snatch skill week 5) With PVC: Burgener Warm-up Skill Transfer Exercises 5 Behind the neck snatch push press 5 Overhead squat 5 Heaving snatch balance 5 Drop snatch 5 Snatch balance Week 5, Part 2: Repeat STE with empty barbell or PVC then, 3×5 reps Snatch balance *use PVC...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (AMRAP – Reps) Partner WOD E4MOM x 5 (20 total minutes) Buy in 16 2 DB box step overs (50/35) (24/20) Max cals on rower or bike with remaining time *score is total cals. Partners must work same amount of time.Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (8×1 @ 88%) Metcon Metcon (Time) 4RFT 15 DL (155/105) 60 DU 5 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×2 @ 75% (2 second pause @ bottom) Metcon Metcon (AMRAP – Rounds and Reps) 15 Minute AMRAP 10 Hang power snatch (75/55) 10 Lateral burpees over the bar 10 Toes to barRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner Hotshots 19 8 rounds 30 Air squats (synchro) 19 Power cleans (135/95) (split) 7 Strict pull ups (synchro) 400m run (together)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Beach workout @ 9 AM at spessard Holland north! Partner wod For Time: 60 Air Squats 10 synchro Burpees 50 Sit-Ups 10 synchro Burpees 40 Lunges 10 synchro Burpees 30 foot HSW (15 feet each) or partner wheelbarrow carry 10 synchro Burpees 30 foot HSW (15 feet each)...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (10 Minute EMOM) 1 Power snatch + 1 squat snatch *work up to 75% of power snatch Metcon Metcon (Time) 5 individually timed rounds E4MOM 12 single DB box step ups (24/20) (50/35) 24 DB snatch (50/35) 12 single DB box step upsRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×3 @ 80% (no pause) Metcon Metcon (AMRAP – Reps) Partner workout 24 min AMRAP Max cals on rower or bike *must switch every 45 secondsRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Snatch skill day 4) Part 1 (all weeks): With PVC: Burgener Warm-up Skill Transfer Exercises 5 Behind the neck snatch push press 5 Overhead squat 5 Heaving snatch balance 5 Drop snatch 5 Snatch balance Week 4, Part 2: Repeat STE with empty barbell or PVC then, 3×5 reps...Read More