CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (Teams of 2) 5 rounds 40 Air squats 20 Pull-ups 10 DL (225/155) 3 rounds 400m run 20 Push jerks (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting 1 Power position squat snatch + 1 hang squat snatch (8×1 @ 65%) Metcon Metcon (AMRAP – Reps) 6 rounds at each movement prior to moving 30 sec on/ 10 sec off/ 30 sec transition Cal bike Sled push DB snatch (50/35) Cal row BurpeeRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 1×5 @ 65% 2×5 @ 70% Metcon Metcon (Time) 10 RFT 10 WBS(20/14) 20 DU (2:1)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) One WOD 9am ONLY The Sevens Unbroken Partner WOD Double reps, change weight when you get to DL For time 98 HSPU 98 Thrusters (135/95) 98 T2B 98 DL (245/165) 98 Burpees 98 KBS (53/35) 98 Pull-ups *A suicide bomber killed seven CIA officers and one Jordanian officer...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 3×5 @ 70% *Today is the first day of the front squat cycle. If you don’t have a front squat 1RM, utalize 80% of your 1RM back squat as your front squat 1RM. Metcon Metcon (Time) For time 400m run 21 Power cleans (135/95) or...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (5×6 @ 60% ) Metcon Metcon (AMRAP – Reps) 15 min AMRAP 55 Box jump overs (24/20) 55 DL (155/105) 55 HSPURead More

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