CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 35 min alt emom 12/10 cal bike 50 DU (75 SU) 12/10 cal row 5-9 burpee pull up Rest *aim for 40-45 seconds of workRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (18 Minutes to establish 1RM) This week will focus on testing push press, front squat, and clean and jerk. MetCons will be lighter weights and overall volume to focus on testing. Metcon Metcon (AMRAP – Rounds and Reps) We will start a 5 week progression focusing on pause...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 Minute EMOM) 1 1 inch snatch *Work up to 75-80% Weightlifting Snatch grip RDL (5×4 @ 100% of snatch) Metcon Metcon (Time) 3 rounds 20 Barbell good mornings 20 Banded tricep pull downs 30 Leg lifts to rig 10 Strict T2B/leg lifts 1 Minute plankRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 rounds 50 Calorie row/bike 40 Alt DB Snatch (50/35) 30 Medicine ball sit ups 20 DB thrusters (50/35) 10 Bar MU/20 Pull-up variation (C2B/Pull-up/Ring row)Read More

CrossFit OwnIt – CrossFit Weightlifting Hang squat clean (Every 90 seconds x 10 rounds) 3 Hang squat cleans @ 70% Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 16 Box jumps (24/20) 18 Front rack barbell lunge (75/55) 200m RunRead More

CrossFit OwnIt – CrossFit Skill Handstand Push-ups PART 1 1 round: 10 Tricep push-ups Hollow holds 1x 45 sec hold Handstand hold 1 x 45 sec hold 10 Downward dog forearm push-ups PART 2 8 minutes Scaled: Try a new way to scale HSPU today, or work up to heavy triple DB shoulder press (seated...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×4 @ 75%) Weightlifting Split position strict press (5×2 @ 45% of split jerk) Metcon Metcon (Time) 3 Rounds for time 60 DU (120 SU) 15 DL (225/155) 21 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×3 @ 80%) Metcon Metcon (AMRAP – Reps) 15 min alt emom 11/9 cal row 5-8 c and J (135/95) or 60% Rest * aim for 45 seconds of workRead More

CrossFit OwnIt – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereWe’ll...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean (Every 1:15 x 12 rounds) 2 Squat cleans + 1 jerk Weightlifting Clean grip RDL (5×5@ 100% of clean) Metcon Metcon (Time) 3 Rounds 10 Barbell bicep curl 15 Banded good mornings 20 Side lunges 30 Sit ups :45 OH KB/DB holdRead More