CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Dorie: AMRAP (with a Partner) in 20 minutes Buy In: 150 meter Partner Carry (each) Then, in time remaining: Partner A completes 1 round of: 15 American Kettlebell Swings (53/35 lb) 10 Burpees 5 Ground-to-Overheads (95/65 lb) Partner B performs: Max Wall Ball Shots...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (5 sets x 2 reps @ 80%) Weightlifting Pause snatch grip DL (5×3 @ 95% of 1 RM snatch. 2 sec pause @ knee.) Weightlifting Overhead Squat (5×2 @ 70%)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 rounds 400m run 15 C&J(155/105) 10 rounds 10 Burpees 10 C2BRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×5 @ 65% 1×5 @ 70% 1×5 @ 75% 1×5 @ 80% Gymnastics Pull-ups 1 set @ 75% of ME 2 sets @ 80% of ME Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 12 DB snatch (50/35) 10 TTB 8 HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Push Press 1×5 @ 80% 1×3 @ 85% 3×2 @ 90% Weightlifting Split Jerk (4×1 @ 90%) Metcon Metcon (Time) 3RFT 75 DU 15 Power cleans (185/135)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 60% 1×5 @ 65% 2×5 @ 70% Metcon Metcon (Time) For time 12-9-6-3 Thrusters (95/65) Pull-ups *Scale: ring rows 9-6-3 Thrusters (95/65) C2B pull-ups *Scale: jumping pull-ups 6-3 Thrusters (95/65) Bar MU *Scale: jumping C2BRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 4 rounds (teams of 2) 400m run 30 Hang power snatch (95/65) 15 Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Power position clean 3 @ 60% x 2 sets 3 @ 65% x 2 sets 2 @ 70% x 2 sets Weightlifting Clean grip RDL (4×5 @ 100% of 1RM clean) Weightlifting Split Jerk (5×2 @ 70%. From the rack.)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 12 Days of CrossFit (individual) 40 min CAP Barbell weight (135/95) 1 Power snatch 2 DL 3 HPC 4 STO 5 Burpees 6 KBS (53/35) 7 Box jumps (24/20) 8 WBS (20/14) 9 Push-ups 10 Lunges 11 Goblet squats (53/35) 12 Ring MU/ bar MU (scale: 12 C2B...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (15 min EMOM) Start @ 55% of 1RM. Climb slowly with no misses. Weightlifting Clean Pull (5×4 @ 95% ) Gymnastics Pull-ups (Strict pull-ups.) 1 set @ 80% 2 sets @ 75% Metcon Metcon (Time) Extra credit for total time 400m run Rest 1 min 300m run Rest...Read More