CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 16 min alt emom 6-12 cal bike 6-12 T2B 6-12 cal row 25 foot shuttle run/ sub farmers carry with KB Rest 5 mins 16 min alt emom 6-12 cal row 6-10 1 DB box step overs (24/20) (50/35) 6-12 cal bike 6-12 T2B * yes...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 5 @ 75% 4 @ 80% 3 @ 85% X 2 Metcon Metcon (Time) For time 40-30-20-10 Alt hang DB C&J (50/35) BurpeesRead More

CrossFit OwnIt – CrossFit Skill Handstand Push-ups Week 4 PART 1 2 rounds: Hollow holds 30 sec (scale: knees bent) Handstand hold 30 sec (scale: pike hold off box, scale up: shoulder taps) Box pike push-ups 5-10 reps (scale: use abmat, scale up: extend on leg off the box towards ceiling) HSPU negative 2 reps,...Read More

CrossFit OwnIt – CrossFit Weightlifting Power snatch + OHS (E2MOM x 6 sets) 2 Touch and go power snatches + 2 OHS Across at 65-70% of 1RM power snatch Weightlifting Bench Press (5×5 @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 10 Minute AMRAP from whenever you finish bench press 20 Barbell good mornings...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 12 minute AMRAP (alternate after a full round is completed) 6 Lateral burpees over the bar 4 Hang power cleans (135/95) 2 STOH (135/95) Rest 2 minutes 1 round: 150 FR lunges (135/95) *every time athletes break or switch partners, must complete 10 SYNCHRO burpeesRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 18 min alt emom 6-12 cal bike 6-12 HSPU 6-12 cal row 5 mins rest 15 min alt emom 6-12 cal bike 12-20 empty bb thrusters 6-12 cal rowRead More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (12 Minute EMOM) 2 Squat cleans @ 75-80% Metcon Metcon (Time) 3RFT 24 Hang alt db c and j (50/35) 12 High box jumps (30/24) 6 Devils press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (1 Push jerk + 2 Split jerks) 5 sets @ 70% of 1RM split jerk Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 20 min AMRAP 40 cal bike or row 400 m burden run ( WB 20/14) 40 burpees 16 BMU (32 pull ups)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 4 @ 75% 3 @ 80% 2 @ 85% X 2 Metcon Metcon (Time) 2 RFT 100 DU (150 SU) 50 Alt DB snatch (50/35) 25 Toes to barRead More

CrossFit OwnIt – CrossFit Skill Handstand Push-ups (Week 3) 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 2 reps, 6 sec negative (scale: pike or regular push-up negative, scale up:...Read More