CrossFit OwnIt – CrossFit Weightlifting Deadlift (5×7 @ 75%) Metcon Metcon (Time) 6 individually timed rounds E3MOM *each as fast as possible 15 WBS (20/14) 12 KBS (53/35) 9 pull upsRead More

CrossFit OwnIt – CrossFit Skill Toes-To-Bar Week 1 2 rounds for quality: 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold 10 Kipping swings, feet together 5 LSit pulses (scale: one-leg at a time) 5 Strict and slow knee raises (scale: lying knee raises or tuck up) 3 sets (5 min time limit)...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×6 @ 70-75%) Metcon Metcon (Time) For time 21-15-9 DL (115/75) Push press BBJO (24/20)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (12 minute EMOM) 25 DU + 2 C&J Metcon Metcon (Time) 4 Rounds for time 200m run 15 T2B 5 Devils press (50/35)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 30 Alt DB snatch (50/35) 20 FR DB lunges (50/15) 10 Synchro burpees Rest 2 minutes 10 minute AMRAP 10 Synchro burpees 20 Box jumps (24/20) 10 Bar MURead More

CrossFit OwnIt – Hi-C Skill Ring Dips Week 5 Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 2 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 T push-ups (scale: knees or bands) 30 sec Ring support (scale: band, scale up: rings tuned...Read More

CrossFit OwnIt – CrossFit Weightlifting Single Arm Dumbell Press (4×14 each arm (seated) Metcon Metcon (AMRAP – Reps) Chin ups or supinated barbell assisted chin ups 4 x 5-10 reps Metcon Metcon (AMRAP – Reps) 3 Minute window 35 WBS (20/14) AMRAP Single DB box step ups (50/35) (24/20) *rest 2 min repeat x 3Read More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 32 min alt emom 6 back squats 12 alt Db hang clean and jerk 10 T2B 11/9 cal row or bikeRead More

CrossFit OwnIt – Hi-C Weightlifting Deadlift (10 min alt EMOM) 5 DL 12/10 Calorie row or bike Metcon Metcon (AMRAP – Reps) E3MOM 7 individually timed rounds 200 m run ME lateral burpees over the bar until 90 seconds *score is total burpees. Athlete should have at least 30 seconds to complete burpeesRead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 3 RFT 1k row 30 Empty barbell thrusters 20 Pull-upsRead More