CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 35 minute Alt EMOM 13/11 Calorie row 6-10 2-DB Box step overs (24/20) 50/35) 13/11 Calorie bike 15-20 KBS (53/35) Rest *45 Seconds of work on machinesRead More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (3 Reps 73% 3 Reps @ 75% 2 Reps @ 78% 2 Reps @ 80% x 2 sets *80% 2 sets only) Metcon Metcon (AMRAP – Rounds and Reps) 5 Minute AMRAP 10 Squat cleans (115/75) 10 Sit-ups rest 2 minutes 5 Minute AMRAP 10 Front squats (115/75)...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat ( 3 Reps @ 80% 2 Reps @ 85% 1 Rep @ 90% x 3 sets *90% for 3 sets of 1 rep only. 80% and 85% are only one set ) Metcon Metcon (Time) 4 Rounds for time 400m Run 18 Burpees 15 Pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch Pull (5 sets x 3 reps @ 95% of snatch) Metcon Metcon (Time) 3 rounds for time 60 DU 30 Wall ball shots (20/14) 15 Hang power snatch (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (EMOM X 12 minutes 1 Squat clean + 2 front squat @ 70-75% of squat clean max) Weightlifting Strict press (5×5 building to a heavy 5 within the 5 sets) Metcon Metcon (Time) 3 Rounds 10 Push ups on DB’s 15 Leg lifts to rig (on floor) 20...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 30-20-10 Hang power cleans (135/95) HSPU 10-20-30 C2B/pull ups Back rack lunges (135/95) 30-20-10 Dead-lift (135/95) Synchro burpeesRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 5 Rounds for time 300m Run 15 Toes to bar 12 Front squats (115/75) 9 Shoulder to over head (115/75)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 Minute alt EMOM 13/11 Calorie row 7-15 Box jump overs (24/20) (step down standard) 13/11 Calorie bike 7-15 Pull ups or elevated feet ring row Rest 40-45 seconds of work on each stationRead More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (3 reps @ 73% 3 reps @ 75% 2 reps @ 78% 2 reps @ 80% x 2 sets) Metcon Metcon (Time) For time 55/45 Calorie row or bike 30 Power cleans (135/95) 15 Wall walks (scale to seated DB press @ 30 reps or scaled wall walk)...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3 reps @ 80% 2 reps @ 83% 2 reps @ 85% 1 rep @ 88% 1 rep @ 90% x 2 sets ) Metcon Metcon (AMRAP – Reps) 3 minutes max WBS (20/14) rest 1 minute 3 minutes max burpees rest 1 minute x 2 sets *score...Read More