CrossFit OwnIt – CrossFit Weightlifting Strict press (5×3 @ 75%) Metcon Metcon (AMRAP – Reps) 21 Minute alt EMOM 13/11 Calorie row or bike 5-12 HSPU or seated shoulder press 50 Double unders/75 Single undersRead More

CrossFit OwnIt – CrossFit Weightlifting 1 Snatch pull + 1 Power position squat snatch (*Start @ 50% and build to a moderate weight) 12 Minute EMOM Weightlifting Bench Press (5-5-5-5-5) Build to a challenging 5. Do not max out or attempt a weight you’re not confident you will hit. Metcon Metcon (Time) 3 Rounds 100m...Read More

CrossFit OwnIt – CrossFit Metcon Viola (AMRAP – Rounds) AMRAP in 20 minutes 400 meter Run 11 Power Snatches (95/65 lb) 17 Pull-Ups 13 Power Cleans (95/65 lb)U.S. Army Staff Sgt. Alex Viola, 29, was killed Nov. 17, 2013, in Kandahar Province, Afghanistan, from wounds caused by an improvised explosive device. Originally from Keller, Texas,...Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (7-7-7-7) Start @ 65% and build. *Attempt to end at heavy 5 from last week Metcon Metcon (AMRAP – Reps) 2 mins on /2 mins off x 4 25 WBS (20/14) 5 devils press (50/35) Max box jump over with step down with remaining time (24/20) *scale reps to...Read More

CrossFit OwnIt – CrossFit Skill Pull-ups Week 4 – CTB progression PART 1 2 rounds for quality: 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold with PVC CTB pull 10 Kipping swings, feet together 10 Bat wing rows with 2 sec pause at top 5-10 second top-of-pull-up hold (scale: with barbell on...Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (5×5 @ 70%) Metcon Metcon (Time) 5 Rounds for time 48 DU 12 Hang squat cleans (95/65) 3 Wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat Build to a heavy set of 3 and then complete 5 sets x 2 reps at this weight Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 14 10 Single DB box step ups (24/20) (50/35) 10 Push ups 10 DB snatch (50/35) 10 Sit-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Power clean + Push jerk 12 Minute EMOM Minute 0-3 3 Power cleans + 2 Push jerks @ 70% Minute 3-6 2 Power cleans + 2 Push jerks @ 75% Minute 6-9 2 Power cleans + 1 Push jerk @ 80% Minute 9-12 1 Power clean + 1 Push jerk...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 2 rounds for time 100 Calorie row/bike (while partner rows/bikes, other partner holds plank) 80 Front rack lunges (115/75) 60 Alt DB snatch (50/35) 40 Toes-to-barRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×7 @ 65%) Metcon Metcon (Time) 4 Rounds for time 10 Burpee C2B 10 DB or KB dead-lift (50/35) 10 DB or KB STO (50/35)Read More