CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 10 Synchro HRPU 20 Alt DB snatch (50/35) 20 Single DB box step ups 2 rounds 30 HPC (95/65) 30 Lateral burpees over the barbell 1 round 800m run or 50 Cal row/bike 100 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85 lb M:...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom 45/15 Cal bike 6-12 burpees Cal Row 2 TGU (Turkish get up) (1 right arm/ 1 left arm) RestRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 21 min amrap (partner WOD) 55 cal row or bike 55 2- KB DL (53/35) 55 synchro sit ups 55 air squats (not synchro) Weightlifting Body building 4 rounds alt 14 seated 2 DB alt shoulder press (7 each arm) 14 seated DB tricep...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (5×3 @ 75% (not touch and go) Metcon Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 10 power snatch (75/55) 10 C2B pull ups 10 Push UpsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 5RFT 50 DU 12 T2B 9 Thrusters (95/65) Weightlifting Front Squat (@ minute 20-35) Establish 3RM front squat from the floorRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Closed for the weekend due to Level 1 seminar!Read More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 22.2 RX (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of: Deadlifts Bar-facing burpees Time cap: 10 minutes F: 155-lb Barbell M: 225-lb BarbellTo learn more about CrossFit Games Open 22.2 RX (Ages 16-54) click here Metcon CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time) 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for...Read More

CrossFit OwnIt – CrossFit Skill Rope Climb (5-10 minute rope climb practice ) Metcon Metcon (AMRAP – Reps) 35 min alt emom Cal Bike 150-200 m run Cal Row 1-2 rope climbs/ or 3-4 rope walk ups RestRead More

CrossFit OwnIt – CrossFit Skill 2- DB skull crusher 5×10 Metcon Metcon (AMRAP – Reps) Banded bicep curls 5×20 Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 18 min AMRAP Buy in: 120/100 cal row or bike 40 synchro air squats 30 alt hang DB c and J (50/35) 20 Pull UpsRead More