CrossFit OwnIt – CrossFit Weightlifting 1 Push press + 1 Push jerk + 1 Split jerk (Establish a heavy complex for the day. ) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 75 DU 15 HSPU 9 Front squats (135/95)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) One WOD 9 A.M.only 4th of July Hero WOD (w/ a partner) Jenkins and double DTRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3-3-3-3-3. (Find heavy for the day)) Metcon Metcon (Time) For time 30 T2B 60 WBS )20/14) 30 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (5×3 @ 80%) Metcon Metcon (Time) 18–15-12-9-6-3 Power Snatches (75/55) Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap Metcon CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time capRead More

CrossFit OwnIt – CrossFit Weightlifting 1 Power clean + 1 Low hang full clean + 1 Jerk (Build to a heavy complex for the day.) Weightlifting Clean Pull (4×3 @ 95% of 1RM clean.) Metcon Metcon (Time) Tabata (20 on/ 15 off) Wall-sit Hollow hold good mornings w/ a barbellRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner WOD) 7 RFT (You go I go) 36 DU each 18 Squat snatches (95/65) 9 Bar MU or 18 pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×3 @ 70%) *Pause 3 seconds at bottom position Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 15 WBS (20/14) 9 HPC (135/95) 6 Strict HSPURead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3RFT 800 m run 21 T2B 12 DL (275/185) * DL should not exceed 70% of 1RMRead More

CrossFit OwnIt – CrossFit Squat Snatch (Establish 1 RM ) Metcon Metcon (AMRAP – Reps) 3 min ME DURead More