CrossFit OwnIt – CrossFit Metcon (Weight) 10 min EMOM 1 hang squat snatch @ 80% Metcon (AMRAP – Reps) 3 min AMRAP 20 burpees ME power snatch 115/75 *rest 2 minutes and repeat two more times. Score is total power snatchRead More

CrossFit OwnIt – CrossFit Back Squat (25 min to establish 1 RM) Metcon (AMRAP – Reps) 7 min AMRAP 1 squat clean (145/105) 2 pull ups 3 squat clean (145/105) 4 pull ups 5 squat clean (145/105) 6 pull ups etc…Read More

CrossFit OwnIt – CrossFit Metcon (Time) 0-10 Minutes 200 m run 20 HSPU 10 T2B 10-20 Minutes 2RFT 400 m run 100 DU 10 T2B @20 min 2RFT 200 m run 20 STO (105/75) 10 T2BRead More

CrossFit OwnIt – CrossFit Servais (Time) For time: Run 1.5 miles Then, 8 rounds of: 19 pull-ups 19 push-ups 19 burpees Then, 400-meter sandbag carry (heavy) 1-mile farmers carry with 45# dumbbellsIn honor of U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006To learn more about Servais click hereRead More

CrossFit OwnIt – CrossFit Back Squat (5×5 AHAP) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 “Curtis P’s” (155/105) 10 lateral burpees over the bar *1 “Curtis P” = Power Clean + left lunge + right lunge + push pressRead More

CrossFit OwnIt – CrossFit Push Press (establish heavy 3) Metcon (Time) @ min 0 3 rounds 20 DU 10 WB (20/14) 5 T2B @ min 5 2 rounds 40 DU 20 WB (20/14) 10 T2B @ min 10 1 round 80 DU 40 WB (20/14) 20 T2B *athlete must perform 5 burpees each time he/she...Read More

CrossFit OwnIt – CrossFit Metcon (Time) 10 clean and jerks (135/95) 800 m run 6 clean and jerks (185/135) 400 m run 4 clean and jerks (225/155) 400 m run 6 clean and jerks (185/135) 800 m run 10 clean jerks (135/95) *20 min time cap Metcon (No Measure) Midline 5 min EMOM 30 second...Read More

CrossFit OwnIt – CrossFit Metcon (Time) 18-12-9-12-18 Front Squats (115/75) Box Jumps Pull Ups Deadlift (5×5) RDL 5×5 *Technique over loadRead More

CrossFit OwnIt – CrossFit Metcon (Weight) 8 min EMOM 3 OHS AHAP *First rep must be snatched from floor Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy...Read More

CrossFit OwnIt – CrossFit McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click hereRead More