CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3×3 @ 75% 2×2@ 80% Weightlifting Clean Pull (5×4 @ 85%) Metcon Metcon (Time) Metcon #1 (partner WOD) @ min 0: 50 Cal on bike row or ski erg for time (coaches choice) @ min 5: For time 25 Snatches (95/65) 25 OHS (95/65) 25 STO (95/65)...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (see below ) 1×8 @ 65 1×8 @ 70 1×6 @ 80 1×6 @ 85 Gymnastics Pull-ups (strict- see below) 1 set @ 60% of ME 2 sets @ 65% of ME Metcon Metcon (Time) E3MOM 9 Mins 15 Thrusters (95/65) 15 BJO (24/20) 15 Pull Ups *record...Read More

We are eagerly anticipating our first class of CrossFit OwnIt Kids! Details: Led by Coach Maddie Richards Open to children aged 5-11 Offered 2x a week – Wednesday 4:30pm – 5:30pm & Saturday 9:00am – 10:00am Cost – $55/$40 for non-member/member parents with additional discounts for multiple children First 2 classes are free for all...Read More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (7×1 @ 75%) Weightlifting Push Press 1×5 @ 75% 3×5 @ 80% Metcon Metcon (Time) For time 25 DL (185/135) 25 HSPU 20 DL (225/155) 20 HSPU 15 DL (275/185) 15 HSPU Percentages for DL: 60%/70%/80%Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1×5 @ 70% 1×5 @ 75% 1×5 @ 80% 1×5 @ 85% Metcon Metcon (Time) For time 33 T2B 99 DU 66 WBS (20/14) 99 DU 33 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch 3×3 @ 75% 2×2 @ 80% Weightlifting Snatch Pull (5×4 @ 85%) Gymnastics Pull-ups (Strict pull-ups) 4 sets @ 60% of ME set *Example: if Rilbio completed 20 UB strict pull-ups, he would complete 4 sets of 12 pull-ups. Metcon Metcon (AMRAP – Reps) Teams of 2 7 min...Read More

CrossFit OwnIt – CrossFit Weightlifting Mid-hang power clean 3 @ 75% x 2 sets 2 @ 80% x 2 sets 2 @ 85% x 2 sets Weightlifting Mid-hang clean pull (5×4 @ 100% of 1RM clean) Weightlifting Split jerk from behind the neck (3 @ 70% x 5 sets) From the rackRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (Teams of 2) 5 rounds 50m dumbbell farmers carry (50/35) 20 TTB 50m dumbbell farmers carry 20 FT HS walk 50m dumbbell farmers carry 20 Hang squat cleans (115/85) *Scale: 20 HSPU or 20 HRPURead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD Angie’s house 2 rounds 20 Pull-ups 20 Push-ups 20 Sit-ups 20 Air squats Helen’s house 400m run (together) 40 KBS (53/35) 40 Pull-ups Fran’s house 2 rounds 21 Thrusters (95/65) 21 Pull-ups Nancy’s house 400m run (together) 30 OHS (95/65) Grace/Isabel’s house 40 GTO (95/65) Kelly’s...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3×3 @ 70% 2×2 @ 75% Weightlifting Clean Pull (5×4 @ 80%) Weightlifting Split Jerk (7×1 @ 70%) Weightlifting Push Press 1×5 @ 70% 3×4 @ 80%Read More