CrossFit OwnIt – CrossFit Weightlifting Back Squat (see below) 10 @ 60% 8 @ 65% 6 @ 70% 6 @ 75% 6 @ 80% Gymnastics Pull-ups (2 sets @ 50% ME set + 1 set @ 60% ME set) Metcon Metcon (AMRAP – Reps) 3 min AMRAP X3 (1 min rest between rounds) 21 box...Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (7×1 @ 65%) Weightlifting Push Press 1×5 @ 65% 3×5 @ 75% Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 30 DU (2:1) 20 Empty bb thrusters (45/33) 10 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch 3×3 @ 65% 2×2 @ 70% Weightlifting Snatch Pull (5×4 @ 75%) Weightlifting Front Squat 5 @ 60% 5 @ 70% 2×5 @ 75%Read More

CrossFit OwnIt – CrossFit Metcon Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpeesU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 4 @ 75% 3 @ 80% 3 @ 78% 2 @ 85% x 3 sets Weightlifting Clean grip deadlift (5×5 @ 110% of 1RM clean.) Weightlifting Strict press (5×5 @ moderate/challenging weight.)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (teams of 2) For time 20-1 Burpees Dumbbell push press (50/35) Partner sit-ups w/ wall-ball (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3×3 @ 60% 2×2 @ 65% Weightlifting Clean Pull (5×4 @ 70%) Metcon Metcon (Time) For time 21 Power cleans (135/95) 21 Pull-ups 15 Power cleans (185/135) 15 C2B 9 Power cleans (225/155) 9 BMU *Percentages: 60%; 70%; 80%. Scales: RR, Pull-up, C2B or jumping C2B, or...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×10 @ 60 1×8 @ 70% 1×6 @ 75% 1×4 @ 80% Metcon Pull-ups (Strict pull-ups) 3 sets @ 50% of your max strict pull-ups from last Monday. Example: Rilbio’s ME set was 20, he would do 3 sets of 10. Use banded or ring-rows depending on what...Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (7×1 @ 60%) Weightlifting Push Press 1×5 @60% 3 @ 5 @ 70% Metcon Metcon (Time) For time 400m run 30 T2B 60 WBS (20/14 30 T2B 400m runRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 3×5 @ 70% Metcon Metcon (AMRAP – Reps) Every 4 minutes, for 4 rounds: 3min of work, followed by 1min of rest Buy-in: 60 Double-Unders 16 Dumbbell Step-overs (24’, 20’) (35, 20lbs) Remaining time: Max Bar Facing Burpees *Score is burpeesRead More