CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 22 min AMRAP 55 WBS (20/14) 12 Cleans (135/95) 55 T2B 12 Cleans (185/135) 55 HSPU 12 Cleans (225/155) 55 Burpees * 60% 70% 80% for cleans.Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets x 2 reps @ 80%) Weightlifting Snatch Balance (3 sec pause @ bottom of squat) (4 sets x 3 reps @ 70% of 1RM snatch) Metcon Metcon (Time) 2 rounds 300m farmers carry or OH plate carry 30 Empty barbell RDLS 30 Sit-ups w/or w/out medballRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 (partner wod you go I go) Buy in: 60 cal bike; row or ski (coaches choice) 4 rounds of 24 Burpee Box Jumps Over (24/20) 12 Bar Mu 6 squat snatches (155/105)Read More

CrossFit OwnIt – CrossFit Weightlifting 1 Push press + 1 Push jerk + 1 Split jerk (Establish a heavy complex for the day. ) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 75 DU 15 HSPU 9 Front squats (135/95)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) One WOD 9 A.M.only 4th of July Hero WOD (w/ a partner) Jenkins and double DTRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3-3-3-3-3. (Find heavy for the day)) Metcon Metcon (Time) For time 30 T2B 60 WBS )20/14) 30 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (5×3 @ 80%) Metcon Metcon (Time) 18–15-12-9-6-3 Power Snatches (75/55) Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap Metcon CrossFit Games Open 17.5 Scaled (Time) 10 rounds for time of: 9 thrusters 65# / 45# 35 single-unders *40 minute time capRead More

CrossFit OwnIt – CrossFit Weightlifting 1 Power clean + 1 Low hang full clean + 1 Jerk (Build to a heavy complex for the day.) Weightlifting Clean Pull (4×3 @ 95% of 1RM clean.) Metcon Metcon (Time) Tabata (20 on/ 15 off) Wall-sit Hollow hold good mornings w/ a barbellRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner WOD) 7 RFT (You go I go) 36 DU each 18 Squat snatches (95/65) 9 Bar MU or 18 pull-upsRead More