CrossFit OwnIt – CrossFit weightlifting Split Jerk (5 sets x 1 rep @ 80%) Metcon Metcon (Time) 5 RFT 10 KB/DB dead-lifts (50/35) 15 T2B 30 DU (2:1) Metcon Metcon (Time) Run club at 4:30pm 8 rounds E5MOM 500 m run *progressive effortsRead More

CrossFit OwnIt – CrossFit weightlifting Mid-hang snatch high pull (4 sets x 4 reps @ 65%) Metcon Metcon (AMRAP – Reps) 20 minutes Teams of 2 30 seconds on/30 seconds off 1 shuttle run + max line facing burpees *score = line facing burpeeRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (5 sets x 3 reps @ 80%) Metcon Fight Gone Bad (3 Rounds for reps) 3 Rounds For Total Reps in 17 minutes. 1 minute Wall Ball Shots (20/14 lb) 1 minute Sumo Deadlift High-Pulls (75/55 lb) 1 minute Box Jumps (20 in) 1 minute Push Press (75/55...Read More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (12 minute EMOM 2 cleans + 1 jerk @ 70-75% ) weightlifting Bench Press (5 sets x 3 reps *building *build to a moderate 3 for the day. Make sure to have a spotter always ) Metcon Metcon (Time) 3 rounds 1 minute plank :45 OH plate...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 24 minute AMRAP 40 DU/60 SU (each) 30 V-ups (you go I go) 20 alt DB c and J (synchro) (50/35) 100 m run (together)Read More

CrossFit OwnIt – CrossFit weightlifting Front Squat (6 sets x 1 rep @ 80% ) Metcon Metcon (AMRAP – Reps) 2 minutes on/2 minutes off x 5 sets 20/16 calorie row or bike Max thrusters with remaining time (95/65) *scale calories to have AT LEAST 40 seconds on barbell *score is total thrustersRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (6 sets x 1 rep @ 80% ) Metcon Metcon (AMRAP – Reps) 2 minutes on/2 minutes off x 5 sets 20/16 calorie row or bike Max thrusters with remaining time (95/65) *scale calories to have AT LEAST 40 seconds on barbell *score is total thrustersRead More

CrossFit OwnIt – CrossFit weightlifting Power Clean (6 sets x 1 rep @ 80% ) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP @ recovery pace 200m run 40 single under cross overs 20 walking lunges 10 push ups 5 strict pull upsRead More

CrossFit OwnIt – CrossFit weightlifting Split Jerk (6 sets x 1 rep @ 80% ) Metcon Metcon (AMRAP – Rounds and Reps) 13 minute AMRAP 5 shoulder to overhead (185/135) 3 wall walks 1 squat clean (185/135) Metcon Metcon (Time) Run club at 4:30pm 40 minute zone 2 runRead More

CrossFit OwnIt – CrossFit weightlifting Power Snatch (6 sets x 1 rep @ 80%) weightlifting Snatch Pull (3 sets x 2 reps @ 95% of snatch) Metcon Metcon (Time) 3 RFT 22 power snatches (75/55) 22 T2BRead More