Category

WOD
CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×6 @ 60%) Metcon Metcon (Time) 5RFT 50 DU (2:1) 15 T2B
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CrossFit OwnIt – CrossFit Weightlifting Strict press Establish a 1RM strict press 7-5-3-1-1-1 Next we will be starting a strict press and OHS 6 week cycle. The remainder of the week (after today) will be a deload week. Metcon Metcon (Time) 4 individually timed rounds E4MOM 15 DL (135/95) 10 Lateral burpees over the bar...
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CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD Wittman 7 RFT 30 KBS (53/35) 30 Power cleans (95/65) 30 Box jumps (24/20)
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CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% x 4 sets Weightlifting Clean Pull (4×5 @ 90% of 1RM clean) Weightlifting Strict press (Build to 2RM)
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CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (all runs are together) Teams of 2 3 rounds 400m run 18 OHS (95/65) 3 rounds 400m run 18 Front squats (135/95) 3 rounds 400m run 18 Back squats (155/105)
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CrossFit OwnIt – CrossFit Weightlifting Establish heavy Hang Power Clean for the day (12 mins to establish heavy HPC ) Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 (you go I go) (except for burpees) 12 min AMRAP 5 synchro burpees 20 HSPU 5 synchro burpees 20 Box jumps (24/20) 5 synchro burpees...
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CrossFit OwnIt – CrossFit Weightlifting Back Squat (4×4 @ 75%) Metcon Metcon (AMRAP – Reps) 3x 3 min AMRAP 20 WBS (20/14) 20 T2B *Rest 3 min
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CrossFit OwnIt – CrossFit Weightlifting Deadlift (3×8 @ 70% ) Metcon Metcon (Time) Teams of 2 (you go I go) For time 160 DU (1:1) 80 DB snatch (50/35) 160 DU (1:1) 80 DU snatch (50/35) 160 DU (1:1)
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CrossFit OwnIt – CrossFit Weightlifting Push Jerk (Push jerk 1RM) 5 @ 60% 4 @ 70% 3 @ 80% 2 @ 90% 1-1-1 Metcon Metcon (Time) 15 min cap 800m run 60 Empty barbell thrusters (45/33) 40 Pull-ups Metcon (Time) 15 min cap 800m run 60 Empty barbell thrusters (45/33) 40 Pull-ups
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CrossFit OwnIt – CrossFit Weightlifting Front Squat (1 RM front squat ) 5 @ 60% 4 @ 70% 3 @ 80% 2 @ 90% 1-1-1 Metcon Metcon (AMRAP – Reps) 8 min EMOM 7-13 Lateral burpees over the bar *Increase by 1-2 reps from last week.
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