CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 5 rounds 20 Cal row, bike or ski 20 T2B 2 rounds 75 synchro air squats 30 push Jerks (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (12 min EMOM) Min 0-4 1 @ 70-75% Min 4-8 1 @ 75-85% Min 8-12 1 @ 85-90% Metcon Metcon (AMRAP – Reps) In 12 min Window 1100 m run (one loop) 30 Alt hang DB c and j (50/35) ME burpees with remaining time *score =...Read More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 5 rounds 12 DL 12 DB STO 48 DURead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 7 individually timed rounds 10/7 cal Bike 14 DB Snatch 10 burpeesRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 min EMOM) Min 0-4 1 Snatch @ 70-75% Min 4-8 1 Snatch @ 75-85% Min 8-12 1 Snatch @ 85-95% *Work up to a heavy single but do not exceed 95% Metcon Metcon (Time) For time 80 DU (2:1) 40 Single DB/KB box step ups (50/35) 80 DU...Read More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) For time 1000m run (1 loop) 25 Thrusters 95/65) 600m run 20 Thrusters 200m run 15 ThrustersRead More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (12 min EMOM) 2 touch and go squat cleans from the floor. *start @ 55-60% and build by feel. Weightlifting Clean grip RDL (4×4 @ 90% of 1RM clean) Weightlifting Bench Press (4×3 @ 80% of 1RM bench press) Metcon Metcon (Time) 2 rounds 200m waiters walk 10...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Partner WOD 5 rounds 30 WBS (20/14) 30 power snatches (75/55) 27-21-15-9 Lateral burpees over the bar Pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting 1 Squat clean + 1 Push jerk + 1 Split jerk (@ 65-70%) 10 min EMOM Metcon Metcon (AMRAP – Reps) 5 rounds @ each station before moving to the next (20 seconds of work/10 seconds of rest) Cal bike HPC (115/75) Cal row Shuttle sprintsRead More

CrossFit OwnIt – Hi-C Metcon Metcon (Time) 9 individually timed rounds E3MOM 15 KBS 12 Box Jump Overs 9/7 cal bikeRead More