CrossFit OwnIt – CrossFit Weightlifting Hang Snatch 3 @ 70% 2 @ 75% 1 @ 80% x 5 sets Weightlifting Snatch Pull (4×4 @ 100% of 1RM snatch) Metcon Metcon (No Measure) 2 RNFT 200m Over head carry w/ DB’s or KB’s 25 Good mornings with barbell 20 Second Hollow holdRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (Teams of 2) 18-16-14-12-10-8-6-4 Power cleans (115/75) Thrusters (115/75) 2 Rounds 80 Double DB FR lunge 40 BurpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 80%) Metcon Metcon (Time) 12-9-6-3 Squat snatches (135/95) 24-18-12-6 Pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (6×3 @ 80% across ) Metcon Metcon (AMRAP – Reps) 9 min window (For time) 200 DU (2:1) 60 alt hang DB C and J (50/35) AMRAP HSPU with remainder of rime Scale: HRPU or seated KB pressRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×3 @ 80%) Metcon Metcon (AMRAP – Reps) 3 min AMRAP x 3 10 Squat cleans 30 T2B *Rest 2 mins between rounds (135/95; 185/135; 225/155) *Scale to 60/70/80%Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Distance) Run for 35 minutes Every 5 minutes, stop and perform 15 burpees Let’s see who is willing to do the hard stuff.Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2 @ 80%) 6 week squat cycle starts today (Every Monday, Wednesday, Friday) Metcon Metcon (Time) 3 RFT (12 min cut off) 36 WBS (20/14) 9 BMU *Scale to 18 C2B or Pull-up variation.Read More

CrossFit OwnIt – CrossFit Weightlifting Hang clean + Push jerk 3 @ 70% 2 @ 75% 2 @ 80% x 4 sets *%’s off of 1RM hang clean. Weightlifting Clean Pull (5×4 @ 100% of 1RM clean) Metcon Metcon (No Measure) 2 RNFT (Accessory work) 200m waiters walk (#45 plate carry over head) :45 Second...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 8 rounds (Partner WOD) 6 Squat cleans (185/135) 12 Bar facing burpees 18 T2B 48 DU (2:1)Read More

CrossFit OwnIt – CrossFit Weightlifting Power snatch complex 12 min EMOM (go up in weight- no misses)1 Power snatch from floor 1 Power snatch below knee 1 Power snatch above knee Metcon Metcon (AMRAP – Reps) 8 min AMRAP 3-6-9-12… Push jerks (135/95) C2B Pull-upsRead More