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CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×2 @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 16 Alt DB C&J (50/35) 8 BBJO (24/20) 4 Wall walksRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (All runs are together) For Time 200 meter Sprint 51 Pull-Ups 200 meter Sprint 51 Air Squats 200 meter Sprint 51 Push-Ups 200 meter Sprint 51 Box Jumps (24/20 in) 200 meter Sprint 51 Dips 200 meter Sprint 51 Sit-Ups 200 meter Sprint 51 Burpees 200...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 12 RFT 35 min cap 10 FS (75/55) 8 T2B 6 hang power snatch (75/55) 4 devils press (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch Every 2 minutes x 8 sets 2 Power snatches + 2 OHS *Build to a heavy for the day Weightlifting Push Press (5×3 @ 70-75%) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 14 Seated 2 DB Alt shoulder press 20 Bent over row w/ DB...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 10 Synchro HRPU 20 Alt DB snatch (50/35) 20 Single DB box step ups 2 rounds 30 HPC (95/65) 30 Lateral burpees over the barbell 1 round 800m run or 50 Cal row/bike 100 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85 lb M:...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 40 min alt emom 45/15 Cal bike 6-12 burpees Cal Row 2 TGU (Turkish get up) (1 right arm/ 1 left arm) RestRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 21 min amrap (partner WOD) 55 cal row or bike 55 2- KB DL (53/35) 55 synchro sit ups 55 air squats (not synchro) Weightlifting Body building 4 rounds alt 14 seated 2 DB alt shoulder press (7 each arm) 14 seated DB tricep...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (5×3 @ 75% (not touch and go) Metcon Metcon (AMRAP – Rounds and Reps) 13 min AMRAP 10 power snatch (75/55) 10 C2B pull ups 10 Push UpsRead More