CrossFit OwnIt – CrossFit Metcon (Time) 3RFT 5 MU/8 C2B/12 Pull Ups 10 Power Snatch (135/95) 25 Box Jumps (24/20) Metcon (Time) 6 sets of 6 unbroken kipping HSPU *rest as little as possible between setsRead More

CrossFit OwnIt – CrossFit Tabata Something Else (AMRAP – Reps) Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between...Read More

CrossFit OwnIt – CrossFit CrossFit Games Open 14.5 and 16.5 (Time) For Time: 21 Thruster, 95#/65# 21 Bar Facing Burpees 18 Thruster, 95#/65# 18 Bar Facing Burpees 15 Thruster, 95#/65# 15 Bar Facing Burpees 12 Thruster, 95#/65# 12 Bar Facing Burpees 9 Thruster, 95#/65# 9 Bar Facing Burpees 6 Thruster, 95#/65# 6 Bar Facing Burpees...Read More

CrossFit OwnIt – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Turkish Get Up (7 TGU on each side AHAP. Technique>load) Metcon (No Measure) EMOM x 25 minute 1: 200 m run minute 2: 15/12 cal row minute 3:...Read More

CrossFit OwnIt – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Push Press (5×5 (increase in weight each set)) Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 10 T2B 10 OH Lunge (95/65) 1 Clean (225/155) *must be...Read More

CrossFit OwnIt – CrossFit OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon (Time) 3RFT 400 m run 21 box jumps (24/20) 12 Pull...Read More

CrossFit OwnIt – CrossFit Metcon (AMRAP – Reps) 4 min AMRAP 30 lateral burpees over the bar ME Snatch (75/55) *rest 4 minutes 4 min AMRAP 20 lateral burpees over the bar ME Snatch (135/95) *rest 4 minutes 4 min AMRAP 10 lateral burpees over the bar ME Snatch (165/115) *rest 4 minutes before clock...Read More

CrossFit OwnIt – CrossFit Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders10 minute time cap Both partners may have 3 attempts each to establish their max sets of DU. Add scores together for total score Lift Up Luke (AMRAP – Rounds and Reps) 5-Minute AMRAP: 4 Power Cleans, 155# / 105# 24 Double...Read More

CrossFit OwnIt – CrossFit CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsRead More

CrossFit OwnIt – CrossFit Handstand Walk (12 minutes to work on a hand stand walks) scale to shoulder touches on wall Metcon (Time) Rowing intervals 5×200 m sprint 20 second rest between intervals *record total timeGroups of 4 will start on different stations and move through all of them Metcon (Time) Running intervals 2×400 m...Read More