CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (You go I go) Buy in: 400m farmers carry (53/35) 27-21-15-9 HPC (95/65) KBS (53/35) Thruster (95/65) Cash out: 400m waiters walk (53/35) *Only one partner has to carry both KBS. Both partners walk together.Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (1 low hang + 1 high hang. (squat snatch)) 5×1. Not to exceed 65% of 1RM. Work on speed. Metcon Metcon (Time) For time 30/22 Cal bike or row (coaches choice) 40 Burpees 50 Pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (3×8 @ 60%) Metcon Metcon (Time) For Time (9 min Cap) 105 WBS for Time (20/14) *@ min 0 and every 90 seconds athlete must perform 10 DL (155/105). Record time or how many WBS athlete completedRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (4×3 @ 60%. Technique work) Metcon Metcon (AMRAP – Rounds and Reps) Halloween WOD 13 min AMRAP (partner WOD) 10 Burpee box jump over (24/20) 31 alt DB snatch (50/35) 18 T2B/C2B *Each round team must alternate between T2B and C2B. Example: first round,T2B; second round pull-ups...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×8 @ 60%) Metcon Metcon (AMRAP – Reps) 8 min AMRAP 4-8-12-16 etc… Front squats (135/95) HRPURead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (@ min 0-20 build to 1RM) 5 @ 60% 3 @ 70% 2 @ 80% 1 @ 90% 1-1-1 Metcon Metcon (AMRAP – Reps) @ min 20-30 Strict pull-up test day (10 min cap) 3 ME sets of strict pull-ups Scales: banded strict pull-ups, or ring rows @...Read More

CrossFit OwnIt – CrossFit Weightlifting Power clean + Power jerk 3 @ 70% 3 @ 75% 2 @ 80% x 4 sets Weightlifting Clean Pull (4×3 @ 100% of 1RM clean) Weightlifting Push Press (5×5 @ moderate/challenging weight)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 (35 min time cap) For time 75 Clean and jerks (135/95) 30 Bar MU 150 WBS (20/14) 30 Bar MU 75 Snatches (135/95)Read More

CrossFit OwnIt – CrossFit Metcon Front Squat (4×3 @ 80%) Metcon Metcon (AMRAP – Reps) 2 min row Rest 1 min 2 min burpee to target (45lb bumper) Rest 1 min 2 min bike Rest 1 min 2 min pull-ups Rest 1 min 2 min shuttle run (2 lines) *Count total reps.Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (5-5-3-3-3) Increase load each set maintaining safe mechanics Metcon Metcon (AMRAP – Rounds and Reps) 15 min partner AMRAP You go I go-must complete a full round and tag athlete in 8 BJO (24/20) 8 DB snatch (50/35) 8 WBS (20/14)Read More