CrossFit OwnIt – CrossFit Weightlifting Back Squat (2×14 @ same loading as last week) Metcon Metcon (Time) For Time (16 min time cap) 10 wall walks 50 DU 50 WBS (20/14) 50 DU 10 wall walks *Wall ball must be located at jump rope and take back after completionRead More

CrossFit OwnIt – CrossFit Weightlifting Every 2 minutes x 6 sets (Start @ 60% and build to a challenging complex) 1 Power clean + 1 squat clean + 1 front squat + 1 jerk Weightlifting Clean grip RDL (5×5 @ 85% of 1RM clean) Metcon Metcon (Time) 2 Rounds 25 Russian KBS (heavy) 20 Med...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 300m run (together) 20 HPC (115/75) 15 BBJO (24/20) 3 rounds 20 Push jerks (115/75) 15 Bar MU/C2B/pull up variation 10 Synchro burpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Snatch complex) 1 Power snatch 1 Hang squat snatch 2 OHS 5 sets @ 60% Metcon Metcon (Time) For time 60 Cal row or bike 40 WBS (20/14) 60 Alt DB snatches (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean 3×3 @ 65% 3×2 @ 75% 5×1 @ 85% + Metcon Metcon (Time) 3 RFT 400m Run 7 Wall walksRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Team of 2 24 min amrap partner workout Alt rounds 8 cal row or bike 6 Db box step overs (50/35) 4 burpees • partners should scale workout load and reps to accomplish 1:1 work to rest ratioRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (Establish a heavy push press) 5-5-3-3-1-1-1 Metcon Metcon (Time) For Time 50 DU (2:1) 4 rounds of Cindy 100 DU (2:1) 3 rounds of Cindy 150 DU (2:1) 2 rounds of CindyRead More

CrossFit OwnIt – Hi-C Weightlifting Back Squat (10 minute alt EMOM) 8 Back squats 6 2-DB box step overs Metcon Metcon (Time) 3RFT 24 FR barbell lunge 24 TTBRead More

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (12 Minute EMOM) 1 Squat snatch *Start @ 60% and build. Weightlifting Bench Press (4-4-3-2-2) 1 Second pause. Build in weight Metcon Metcon (Time) 2 rounds of :45 Second plank 35 Plank rotations 30 V-ups 20 Empty barbell lungesRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Partner WOD 3 rounds 30 Cal row or bike 20 C2B 30 Synchro air squats 3 rounds 30 Alt DB snatches (50/35) 20 HSPU 30 synchro air squatsRead More