CrossFit OwnIt – CrossFit Weightlifting Push Jerk (6×2 @ 70%) Metcon Metcon (Time) Team of 2 For time (18 min cap) 80 Burpee box jump over (24/20) 100 Cal row or bike 120 DU each (150 SU each)Read More

CrossFit OwnIt – Hi-C Metcon Metcon (AMRAP – Reps) 15 min AMRAP 55 Box jumps 55 Lunges 55 T2B 55 Cal row or bikeRead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 3 RFT 400m run 27 WBS 21 DL 15 DB STORead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (6×2@ 70% ) 3-5 second pause at bottom of squat. Metcon Metcon (AMRAP – Reps) 5 min AMRAP 3-6-9-12-15… Power Cleans (135/95) or 50-60% of power clean max Burpees Rest 3 mins and repeat (attempt to pace and maintain same score for both AMRAPs)Read More

CrossFit OwnIt – CrossFit Skill Toes-To-Bar 20 minutes. *Progression of arch to hollow on floor, lat pull downs with band, arch to hollow on rig, knee raises, knees to elbow, and finally toes to bar. Work on efficiency of movement staying tight in both arch and hollow with neutral head. Metcon Metcon (Time) 4 RFT...Read More

CrossFit OwnIt – CrossFit Weightlifting Hang squat snatch (14 min EMOM) 2 Hang squat snatches *Start @ 60% and build. Weightlifting Bench Press (5×2 @ 85%) Weightlifting Snatch Pull (5×3 @ 95% of 1RM snatch) Metcon Metcon (Time) 2-3 rounds 200m farmers carry 10 ring dips or 15 push ups :20 second hollow hold 20...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 Rounds 20 cal row or bike 20 lateral burpees over the bar 4 rounds 20 box jump over (24/20) 10 clean and jerk (135/95) 8 Bar MURead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 10 individually timed rounds 250 m row 10 burpees over rower Or 10 individually timed rounds 12/10 cal bike 10 burpeesRead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 18 RFT 6 WBS 4 DB STO 2 DL (moderate load)Read More

CrossFit OwnIt – Hi-C Metcon Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click hereRead More