CrossFit OwnIt – CrossFit Weightlifting CrossFit track Bench Press (5 sets x 2 reps *increase weight from last week ) Recovery track Metcon (Weight) DB floor press 4 sets x 15 reps Metcon Metcon (AMRAP – Reps) CrossFit & recovery track 20 seconds on/10 seconds off x 24 rounds Max calories on echo bike, rower,...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (5 sets as super set 5 deadlifts @ 70% 5 push press from rack @ 70% ) Push Press (5 sets as super set 5 deadlifts @ 70% 5 push press from rack @ 70% ) Recovery track Metcon (Weight) Back rack barbell box step ups 5...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Snatch (1 power snatch + 1 hang power snatch *work up to a heavy for the day ) Recovery track Metcon (Weight) Back rack snatch grip strict press 5 sets x 5 reps Metcon CrossFit track CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of:...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 2 reps @ 83% ) Recovery track Metcon (Weight) Back rack barbell lunge 4 sets x 14 reps (7 reps each leg not alternating) Metcon CrossFit track Metcon (Time) 2 rounds for time 400m run 40 alt hang DB clean and jerks (50/35)...Read More

CrossFit OwnIt – CrossFit weightlifting Clean (10 minute EMOM 1 clean pull + 1 clean from power position + 1 front squat @ 70% of clean max across) weightlifting Strict press (5 sets x 5 reps @ 65% ) Metcon Metcon (Time) 3 rounds 100m OH plate walk 20 banded good mornings 20 DB bicep...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 13 minute AMRAP 20 thrusters (95/65) 20 T2B 200m run (together) Rest 2 minutes 13 minute AMRAP 15 power snatches (95/65) 15 C2B pull ups 15 calorie row or bikeRead More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Split Jerk (6 sets x 3 reps @ 70% *focus on speed and footwork ) Recovery track Turkish Get Up (4 sets x 6 reps *3 reps each arm ) Metcon Metcon (AMRAP – Reps) CrossFit & recovery track Valentine’s Day workout 18 minute AMRAP (partner) 150 synchro...Read More

CrossFit OwnIt – CrossFit Skill Metcon (Time) Butterfly pull ups Recovery track Metcon (Time) Elevated feet ring rows 4 sets x 10 reps Metcon CrossFit track Metcon (Time) 8-7-6-5-4-3-2-1 Devils press (50/35) Wall walks Recovery track metcon Metcon (Time) For time 12-11-10-9-8-7-6-5-4-3-2-1 KBS Inch worm push upsRead More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Bench Press (6 sets x 3 reps *increase weight from last week ) Recovery track Metcon (Weight) DB floor press 4 sets x 10 reps Metcon CrossFit track Metcon (Time) 5 rounds for quality (22 minute cut off) 50 foot 2-DB front rack lunge (50/35) 15 HRPU 3...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (6 sets x 3 reps @ 80% ) Recovery track Metcon (Weight) Single leg KB RDL 4 sets x 16 reps *8 reps each leg Metcon CrossFit track CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars...Read More