Take a minute to read this article and watch the video clip. We are so proud of our athlete, Ken, and everything he has achieved through hard work and discipline. We are so excited to see you tomorrow in Madison! https://www.floridatoday.com/story/news/2018/07/30/2018-crossfit-games-ken-ogden/826978002/ https://www.floridatoday.com/videos/news/2018/07/30/super-strength-63-year-old-athlete-battling-cancer-qualifies-crossfit-games/861667002/Read More

CrossFit OwnIt – CrossFit Weightlifting Establish heavy complex in 15 minutes of: 1 Clean from floor 1 Clean from below knee 1 Clean from above knee Metcon Metcon (AMRAP – Reps) 5 min AMRAP 30 T2B 30 Box jumps (24/20) 30 WBS (20/14) rest 3 min Repeat 5 min AMRAPRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1 x 5 @ 70% 1 x 4 @ 80% 1x 3 @ 85% 1x 3 @ 90% Metcon Metcon (Time) 3 RFT 400m run 20 Push jerks (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch 3 @ 70% 3 @ 75% 2 @ 78% 2 @ 80% 1 @ 85% x 3 sets Weightlifting Snatch Pull (5×3 @ 110% of 1RM snatch) Weightlifting Pause over head squat (5×3 @ 70%. 3 sec pause in the bottom of squat. )Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (teams of 2) 27-21-15-9 HSPU DB snatch (50/35) 4 rounds 200m KB farmers carry (53/35) 24 T2B 24 BurpeesRead More

CrossFit OwnIt – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (see below ) 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 70% Metcon Metcon (AMRAP – Reps) 18min alt emom 40 seconds of ME work/20 seconds recovery transition 0-Cal Bike 1-KBS (35/26) 2-200 or 100 m run 3-Cal Row 4-Burpee 5-Rest *count total reps each...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch complex. Establish heavy of: 1 from the floor 1 from low hang 1 from high hang Metcon Metcon (Time) For Time 70 WBS (20/14) 70 DU 60 t2b 60 du 50 hspu 50 duRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 85% Metcon Metcon (Time) 14 min cap “Nasty girls” 3 Rounds for time 50 Air squats 7 RMU 10 HPC (135/95) *Scale 7 BMU; or 10 C2B, Pull-ups or RR + 10 HRPURead More

CrossFit OwnIt – CrossFit Weightlifting Power clean + Split jerk (Build to 1 RM.) Weightlifting Clean grip dead-lift on a deficit. (5×5 @ 90% of 1RM clean. ) Metcon Metcon (No Measure) 2 RNFT 200m Farmers carry 25 Good mornings w/ empty barbell :45 sec plankRead More