CrossFit OwnIt – CrossFit Weightlifting 10 min EMOM Clean and jerk complex1 PC + 1 Hang squat clean + 1 Push jerk @ 60- 65%of 1RM C+J Metcon Metcon (Time) For time 30/25 Cals on bike or rower (coaches choice) 30 Thrusters (135/95) 300m run *Athlete should be able to hold sets of 10 or...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (24 mins to establish 1RM snatch.) 3 @ 60% 2 @ 70% 2 @ 80% 1 @ 85% 1 @ 90% 1-1-1 Metcon Metcon (Time) For time (10 min cap) 15-12-9-6-3 Burpee Box Jump Over (24/20) DL (135/95) T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 3×3 @ 80% 1×3 @ 85% Metcon Metcon (Time) 4 x 400m run 1 min rest between 400s. *Pace should be consistent with last weeks last 400m run.Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×4 @ 75%) Metcon Metcon (Time) 5 RFT 18 WBS (20/14) 12 C2B pull-ups 4 DB Devil press (50/35) *Those comfortable with KB may choose to use them. Those new to CF (2 months or less) sub devil press for 1 burpee + 1 KBS.Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (24 min to find 1RM back squat.) 5 @ 60% 4 @ 70% 3 @ 80% 2 @ 90% 1-1-1 Metcon CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#Read More

CrossFit OwnIt – CrossFit Weightlifting Power clean + Power jerk (5 sets x 2 reps @ 80% ) Weightlifting Clean Pull (5×4 @ 100% of 1RM) Skill Metcon (Time) 2 RNFT 200m Farmers carry 25 Overhead lunges W/ barbell 30 Sit-ups Skill Metcon (No Measure) Seated box jumps (extra credit.. if you wanna do it)...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 4 rounds (Partner WOD) You go I go 100 DU (2:1) 25 Push press (95/65) 25 Burpees 2 rounds 50 Pull-ups 50 Empty Barbell thrusters (45/33)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Establish 1 RM) 3 @ 60% 2 @ 70% 1 @ 75% 1 @ 80% 1-1-1 Metcon Metcon (Time) 21 HPC (135/95) 21 HSPU 15 HPC (155/105) 15 HSPU 9 HPC (185/135) 9 HSPURead More

CrossFit OwnIt – CrossFit Skill Pull-ups (1 ME set of strict Pull Ups or one ME set scale up) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 25 BBJO (24/20) 50 WBS (20/14) 25 BBJO (24/20) 50 T2B 25 BBJO (24/20)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (25 min to establish 1 RM Front squat.) Metcon Metcon (Time) Running: 1:1 rest With running clock: 4 x 100m 3 x 200m 2 x 400m *Record total timeRead More