CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 30 Cleans and jerks (185/135) 800m run 20 Clean and jerks (185/135) 800m run 10 Clean and jerks (185/135) 800m run Not to exceed 70% of your clean and jerk 1 RM.Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×4 @ 75%) Metcon Metcon (Time) Teams of 2 (for time) 100 Cal row/bike or ski 100 Double DB lunge (50/35) 100 Pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (4×4 @ 75%) Metcon Metcon (Time) 5 individually timed rounds 12 Box jump overs (24/20) 12 WBS (20/14 12 DB snatch (50/35) *Rest exactly 1 min and repeat. Record total timeRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (4×4 @ 75%) Metcon Metcon (Time) For time Cash in: 20 Burpees 15-12-9-6-3 HSPU Hang power snatch (95/65) Cash out: 20 BurpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 75%) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-upsRead More

CrossFit OwnIt – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch 3 @ 65% 3 @ 70% 2 @ 75% 1 @ 80% x 3 sets Weightlifting Drop Snatch (5×2 @ 60% of 1RM snatch) Metcon Metcon (Time) Tabata (30/10) Farmers carry Good mornings Sit-upsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 rounds 400m run 24 KBS (53/35) 18 DL (225/155) 12 Snatches (135/95) *Athletes must strip bars between DL and snatches.Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5×5 @ 70%) Metcon Metcon (AMRAP – Reps) Teams of 2: 5 min ME Cal Row/Cal Bike/Ski 30 seconds rest 5 min ME Front Squats 75/55 30 seconds rest 5 mins ME HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 70%) Metcon Metcon (Time) 3 RFT 18 OH barbell lunges (95/65) 18 T2BRead More