CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×10 @ 55%) Metcon Metcon (Time) For time 12-9-6-3-6-9-12 WBS (20/14) DL (155/105) Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5×3 (build to a heavy 3)) Metcon Metcon (Time) 5RFT 8 strict Pull Ups 8 strict HSPU 300 m runRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×2 (Build to a heavy double)) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 20 alt DB snatch (50/35) 12 BurpeesRead More

CrossFit OwnIt – CrossFit Metcon Power Clean (5×2 @ 85% ) Weightlifting 2 Push jerk + 2 Split jerk (Build to moderately heavy complex.) Metcon Metcon (Time) 2 rounds :45 second plank 20 Goodmornings w/ barbell 20 lungesRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (teams of 2) 4 RFT 400m run w/ a wall-ball (together) 40 Push jerk (95/65) 40 DL (95/65) 40 Push-upsRead More

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps) 8 Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×6 @ 65%) Metcon Metcon (AMRAP – Reps) Tabata (moderate pace) (80%) 8 rounds at each before moving to the next 20 seconds on/ 10 seconds off Bike Air squat Row 24 foot shuttle runRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Weight) 12 min EMOM 1 Power snatch + 1 Hang squat snatch (build to heavy complex) Metcon (Time) 5 RFT 12 alt DB snatch (50/35) 12 T2B 12 Burpees MetconRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5×5 (Build in weight)) Metcon Metcon (Time) 3 RFT 100 DU (2:1) 15 DL (225/155)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 5×3 *Build to a heavy triple Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 9 HSPU 6 Power cleans (175/125) 3 Bar MU *Scale 1:2 C2B or pull-up variationRead More