CrossFit OwnIt – CrossFit Weightlifting 2 push press + 5 push jerks Build to a heavy complex for the day Metcon Metcon (Time) 5 Individually timed rounds (E4MOM) 400m Run 5 Clean and jerk (225/155) or 80% of max c&jRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (20 Minutes to establish 1RM) Metcon Metcon (AMRAP – Reps) 10 Minute AMRAP 1-2-3-4-5-6… Devils press (50/35) BBJO (24/20)Read More

CrossFit OwnIt – CrossFit Weightlifting Hang Power Snatch (15 Minute EMOM) Minute 0-5 3 Reps @ 60% Minute 5-10 2 Reps @ 70% Minute 10-15 1 Rep @ 80% Weightlifting Behind the neck snatch grip push press (5×5 @ 60-65% of 1RM snatch) Metcon Metcon (Time) 2 Rounds 15 Good mornings w/ barbell 10 Banded...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 25 minute amrap 100 DU 10 Bar MU 20 HPC (135/95) 30 T2B 40 Lateral burpees over the bar 50 Calorie row or bikeRead More

CrossFit OwnIt – CrossFit Skill Ring Dips Week 1 Bully stretch with band, 30 sec / side Bottom of ring dip stretch (feet on floor), 30 sec 3 rounds for quality: 5 Scapula push-ups (scale: knees or bands) 5 Tricep push-ups (scale: knees or bands) 10 sec Ring support (scale: band, scale up: rings tuned...Read More

CrossFit OwnIt – CrossFit Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click hereRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×8 @ 60%) Metcon Metcon (Time) 5 Individually timed rounds every 4 minutes (E4MOM) 15 Touch & go snatches (75/55) 200m RunRead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (6×2 @ 75%) Metcon Metcon (AMRAP – Rounds and Reps) 9 Minute AMRAP 6 2-DB box step overs (50/35) (24/20) 9 Burpee pull-ups/RRRead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 50-40-30-20-10 Empty barbell thrusters Ab mat sit-ups DURead More

CrossFit OwnIt – CrossFit Weightlifting Every 90 seconds for 10 rounds (*Start @ 60% and build to a heavy for the day) 1 Squat clean + 2 Front squats + 1 Push jerk Weightlifting Bench Press (5×4 @ 75% of 1 RM. ) *If you don’t know 1RM, build to a heavy 4 for the...Read More