CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner WOD 24 minute amrap 40 Back rack lunges (95/65) 30 Lateral burpees over the bar 20 Hang DB power cleans (50/35) 15 Bar MU/C2B/pull-ups 10 Devil’s press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 Minute EMOM) 1 Snatch + 1 Hang snatch *Build based on feel but do not exceed 75% Metcon Metcon (Time) 3 RFT 18 STO (115/75) 18 Box jumps (30/24) 5 Wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (15 Minute EMOM) 1 Back squat @ 85% Metcon Metcon (AMRAP – Reps) 16 minute alt EMOM :45 seconds on/:15 seconds off Calorie row Burpees Calorie bike WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (Build to a heavy 5 for the day) 5-5-5-5 Metcon Metcon (AMRAP – Reps) In teams of 2 (15 Minute cap) 3 Rounds of 100 DU (2:1) 30 KB/DB DL(53/35) 30 Pull-ups *Remainder of time max cals on rower or bike *Score = total caloriesRead More

CrossFit OwnIt – CrossFit Weightlifting Paused Front Squat (4×4 @ 75%) 3 second pause @ bottom Metcon Metcon (Time) For time 800m run 16 Squat cleans (135/95) or 50% of 1RM squat clean 600m run 12 Squat cleans (185/135) or 65% 400m run 8 Squat cleans (225/155) or 75%Read More

CrossFit OwnIt – Hi-C Skill Handstand Push-ups PART 1 2 rounds: Hollow holds 25 sec (scale: knees bent) Handstand hold 25 sec (scale: pike hold off box, scale up: shoulder taps) Pike push-ups 5-10 reps (scale: use abmat) HSPU negative 3 reps, 6 sec negative (scale: pike or regular push-up negative, scale up: deficit) PART...Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 ) *Work on technique and position over load Metcon Metcon (Time) 4 RFT 400m Run 6 Power snatch (135/95) 12 Bar facing burpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Paused Front Squat (5×3 @ 75%) 3 Second pause at bottom Metcon Metcon (Time) 3 RFT In teams of 2 50 Calorie row or bike 40 Alt DB snatch (50/35) 30 Pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (5×4) Build to a heavy 4 for the day within 5 sets Metcon Metcon (Time) 6 Individually timed rounds (E3MOM) 100m run 9 DL (155/105) 6 HPC 3 STO *Or scale to 60% of HPCRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (8×1 @ 87-90%) Metcon Metcon (Time) 14 Minute cap 70 DU 17 Empty barbell thrusters (45/35) 60 DU 16 Empty barbell thrusters 50 DU 15 Empty barbell thrusters 40 DU 14 Empty barbell thrusters 30 DU 13 Empty barbell thrusters 20 DU 12 Empty barbell thrusters 10 DU...Read More