CrossFit OwnIt – CrossFit Weightlifting Snatch (7 sets of 1 rep @ 80-85% *All reps in this range ) Metcon Metcon (Time) 3 Rounds for time 9 Wall walks 15 Dead-lifts (185/135)Read More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (2 @ 80% 1 @ 83% 1 @ 85% 1 @ 88% x 2 sets) Metcon Metcon (Time) For time 60 Calorie row or bike 50 T2B 40 2 DB box step overs (50/35) (24/20) Metcon Metcon (Time) Run club at 4:30pm 800m warm up run *increase pace...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (Heavy with success 5 sets x 4 reps across at the same weight) Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP 19 wall balls (20/14) 200m runRead More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP...Read More

CrossFit OwnIt – CrossFit Metcon (Time) Bike and rowathon 8-10 am! If you are signed up you know your heat time! we will have open gym 6-8 am before the event as well as 10:30am-12:00pm open gym after eventRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (2+2 @ 78% 2+1 x 3 sets @ 83% *2+2 = 2 cleans + 2 jerks 2+1 = 2 cleans + 1 jerk ) Metcon Metcon (Time) 3 Rounds for time 400m Run 21 Burpees 15 Dead-lifts (155/105) 9 Strict HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (3×3 @ 100% of 1RM clean) Metcon Metcon (Time) 7 Individually timed rounds every 2:30 10 1 DB box step ups (24/20) (50/35) 8 Power snatch (95/65) 6 Strict pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets of 3 reps (build to heavy 3 as heavy as possible)) Metcon (Time) 5 RFT 40 DU (2:1) 20 OH DB Lunge (10 lunges each arm) (50/35) Metcon Metcon (Time) Run club at 4:30pm 500m warm up run 4 sets 500m run fast (6 minute mile...Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (Choose a heavy 5 sets of 3 reps across *Around 75-80%) Metcon Metcon (Time) For time 50 Calorie row or bike 55 Toes to bar 60 Wall ball shots (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 *build to a heavy set of 5 without pushing to failure) Metcon Metcon (Time) 5 Rounds for time(18 minute cap) 12 BBJO(24/20) 9 Power cleans (135/95) 6 STO (135/95)Read More