CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 4 RFT (You go I go) 100 DU (2:1) 30 Bar facing burpees 15 Snatches (115/75)Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (4×3 @ 75%) Metcon Metcon (Time) 21-15-9 Box jumps (24/20) Squat clean thrusters (ascending weight-95/65:135/95;155/105)Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 5-10 pounds heavier from Monday. ) Please do not exceed 10 pounds as this will be a 6 week cycle. Metcon Metcon (Time) E5MOM 3 individually timed rounds 400m run 17 HSPU 17 SDHP (115/75) *Record slowest round *Scale HSPU to 9 reps for athletes that...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×10 @ 60% 1×8 @ 70% 1×6 @ 75% 1×4 @ 80% Metcon Metcon (AMRAP – Reps) 10 min AMRAP 55 WBS (20/14) 55 C2B Pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (see below) 1×10 @ 60% 1×8 @ 70% 1×6 @ 75% 1×4 @ 80% Metcon 343 (Time) “343” 100 DL (145/115) 100 PC (95/65) 100 GTOH (65/35) 43 BurpeesPartner WOD you go I go (burpees should be done synchro). In honor of the 343 fire firefighters lost on...Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 60% of max squat snatch) Metcon Metcon (Time) For time (15 min cut off) *Record time or reps completed 3 rounds of 15 DL (185/135) 15 T2B Immediately into… 3 rounds of: 75 DU 10 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch 3 @ 70% 3 @ 75% 2 @ 80% 2 @ 83% x 3 sets Weightlifting Pause snatch grip DL (4×4 @ 100% of 1RM snatch. 2 sec pause @ knee.) Weightlifting Snatch Balance (5×3 @ 65%)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 9 Squat cleans (95/65) 15 STO (95/65) 21 Thrusters (95/65) 3 rounds 30 WBS (20/14) 60 DU (3:1) 30 Ring dips Metcon (Time) Partner WOD 3 rounds 9 Squat cleans (95/65) 15 STO (95/65) 21 Thrusters (95/65) 3 rounds 30 WBS (20/14) 60 DU...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×6 @ 60%) Metcon Metcon (AMRAP – Rounds and Reps) 15 min partner AMRAP 22 DB snatch (50/35) 16 Pull-ups 10 Burpee box jump over (24/20)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3x400m run E3MOM 80% max effort Stay consistent Metcon Metcon (Time) For time 30/20 Cal row or Cal bike (coaches choice) 40 Barbell OH lunge (75/55) 50 HSPURead More