CrossFit OwnIt – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch 3 @ 65% 3 @ 70% 2 @ 75% 1 @ 80% x 3 sets Weightlifting Drop Snatch (5×2 @ 60% of 1RM snatch) Metcon Metcon (Time) Tabata (30/10) Farmers carry Good mornings Sit-upsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 rounds 400m run 24 KBS (53/35) 18 DL (225/155) 12 Snatches (135/95) *Athletes must strip bars between DL and snatches.Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5×5 @ 70%) Metcon Metcon (AMRAP – Reps) Teams of 2: 5 min ME Cal Row/Cal Bike/Ski 30 seconds rest 5 min ME Front Squats 75/55 30 seconds rest 5 mins ME HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 70%) Metcon Metcon (Time) 3 RFT 18 OH barbell lunges (95/65) 18 T2BRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 5 rounds 300m run 10 Lateral burpees over the bar 15 C&J (95/65) 10 Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (4×5 @ 70%) Metcon Metcon (Time) 2 RFT 44 WBS (20/14) 44 DB snatch (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5×5 @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 6 Pull-ups 5 Burpees 4 HPC (115/75) 3 Thrusters (115/75)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) No barbell club or open gym tomorrow. See you Monday!Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) No skills class tomorrow. 10 A.M. beach WOD @ Ocean Avenue!Read More