CrossFit OwnIt – CrossFit Weightlifting Snatch 3 reps @ 70% 2 reps @ 75% 2 reps @ 80% 1 rep @ 85% x 4 sets Weightlifting Hang snatch high pull (4×4 @ 65% of 1RM snatch ) Weightlifting Overhead Squat (5 x 3 @ 80% )Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 200m run 20 Burpees 200m run 19 Burpees 200m run 18 Burpees etc.. 200m run 1 Burpee *All runs to be completed together. Burpees may be split however.Read More

CrossFit OwnIt – CrossFit Weightlifting Squat Snatch (5×4 @ 60%) Metcon Metcon (AMRAP – Reps) Partner WOD: Switch every 30 seconds 4 mins WBS (14/10) all to 10 foot 30 seconds rest 4 mins Cal bike 30 seconds rest 4 mins SDHP (75/55) 30 seconds rest 4 mins Cal row 30 seconds rest 4 mins...Read More

CrossFit OwnIt – CrossFit Weightlifting RDL (5×10 ) empty barbell or up to 155/105 only. Metcon Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 6 Box step overs (50s/35s) (20 inch for all athletes) 8 T2B 10 HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean Today begins deload week: we will start a new FS cycle next Tuesday. 5 x 4 @ 60% Metcon Metcon (Time) For time 30-20-10 Empty BB thrusters Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Back squat 1 RM) 7 @ 60% 5 @ 70% 3 @ 80% 2 @ 90 1-1-1 Metcon Metcon (AMRAP – Reps) 4 min AMRAP 21 Air squats 15 Push ups 9 Bar MU/ C2B/ Pull-ups/RR *Rest 2 min 4 min AMRAP 21 Air squats 15 Push ups...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (Establish 1RM ) 7 @ 60% 5 @ 70% 3 @ 80% 2 @ 90% 1-1-1 Metcon Metcon (Time) 4 RFT 60 DU (2:1) 15 Power snatch (75/55)Read More

CrossFit OwnIt – CrossFit Weightlifting 1 Power clean + 1 Squat clean (5×1 @ 88%) Base off of 1 RM power clean Weightlifting RDL (4×4 @ 100% of 1RM clean) Weightlifting 2 Push jerk + 2 Split jerk Build to a moderately heavy complex of 2 push jerk + 2 split jerk in no more...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Partner WOD: 4 mins on each station, divide work as needed. 45 seconds rest between stations. Cal row Sled push (1:1) Cal bike WB sit-ups Shuttle run (1:1) Push upsRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×5 @ 60% 1×5 @ 65% 1×5 @ 70% 1×5 @ 75% *All numbers should be taken from new 1 RM or 105%. Metcon Metcon (AMRAP – Reps) 7 min AMRAP 4-8-12-16… C2B Pull-ups OH lunges (95/65)Read More