CrossFit OwnIt – CrossFit Weightlifting Hang squat snatch (12 Minute EMOM) 1 Hang squat snatch *start@ 60% and build. Weightlifting Bench Press (5-4-3-2-1) *Build to a heavy single for the day Metcon Metcon (Time) 2 Rounds :45 Second wall sit 10 Banded face pulls 20 Turkish sit ups w/med ball 30 Good mornings with bandRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD For time 3 rounds 20 Toes to bar 30 calorie row or bike 10 power cleans (155/105) 3 rounds 20 Box jumps (24/20) 30 Alt DB C&J (50/35) 10 Bar MU (2:1 pull up variation)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (Establish 1RM) 7 @ 50 % 5 @ 60% 3 @ 70% 2 @ 80% 1 @ 85% 1-1-1 Metcon Metcon (Time) 5RFT 15 empty BB thrusters 10 lateral burpees *if athlete drops bb. Athlete must complete an additional 50 burpees at the end of wodRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 For time 150 Cal row or bike 150 Alternating DB snatch (50/35) 150 Cal row or bike *Use remaining time to stretch and roll outRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (20 Minutes to establish 1RM) Proposed rep scheme: 3 reps at 60% 3 reps at 70% 2 reps at 80% 1 @ 85% 1-1-1 85% + *if athlete misses same weight two consecutive times must go back down in weight. Metcon Metcon (AMRAP – Reps) 14 min...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 6 Individually timed rounds on the 6th minute 300m run 15 UB WBS (20/14) 10 T2B *Record slowest roundRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (20 Minute alt EMOM) 20 DU/30 SU 1 Snatch (start @ 60% and build based on feel) *Or 15 seconds of DU practice Metcon Metcon (AMRAP – Reps) 3 Rounds 90 Seconds max BBJO (24/20) 1 Minute rest *Score = total repsRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (14 Minute EMOM) 2 Power cleans starting @ 60% and building to no more than 85% Weightlifting Clean Pull (5×3 @ 100% of max clean) Metcon Metcon (Time) 2 rounds 200m OH DB/KB/plate carry 10 Strict toe to bar or strict leg lifts 20 Banded good mornings 30...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 27 Minute AMRAP 50 Calorie row or bike 40 Synchro air squats 30 Burpees 20 Power cleans (135/95) 10 devils press (50/35)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 4 Rounds @ sustainable but difficult pace 2 Minutes row for calories 2 Minutes bike for calories 2 Minute 400m run (or run within 2 minutes) 2 Minute restRead More