CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (Teams of 2) 25-20-15-10 Burpees Pull-ups 2 rounds of 25 DL (185/135) 25 T2B 5 rounds of 50 DU 10 Push jerk (135/95)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 10 RFT 7 HSPU 1 Clean (245/165) *or 85% of your max clean Weightlifting Front Squat (6×4 @ 70% )Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 5-10 lb more than previous Thursday) Metcon Metcon (Time) 3 RFT 16 C2B Pull-ups 14 Hang power snatch (95/65) 12 OH lunges (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×8 @ 65% 1×8 @ 70% 1×6 @ 80% 1×6 @ 85% Metcon Metcon (AMRAP – Reps) 3 min AMRAP x 3 (with 3 min rest) 15 Burpee box jump overs (24/20) 15 DL (225/155)Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press 1×8 @ 65% 1×8 @ 70% 1×6 @ 80% 1×6 @ 85% Metcon Metcon (Time) Teams of 2 (you go I go) For time (18 min cut off) 60 WBS (20/14) 50 T2B 40 C&J (135/95) 50 T2B 60 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 60% of 1RM snatch ) Metcon Metcon (Time) 5 rounds 35 DU or 75 SU 200m runRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3 @ 75% 2 @ 80% 2 @ 83% 1 @ 85% 1 @ 88% x 3 sets Weightlifting Clean Pull (5×3 @ 110% of 1RM clean) Weightlifting Muscle Clean (5×5 (light/moderate weight))Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (teams of 2) 5 rounds 8 Squat cleans (185/135) 8 Push jerks (185/135) 2 rounds 400m run 10 Ring MU 60 KBS (53/35) 10 Ring MU Scale: ring MU to bar MU or 20 C2B/ Pull-up variationRead More

CrossFit OwnIt – CrossFit Weightlifting Split Jerk (6×4 @ 60%) Metcon Metcon (AMRAP – Reps) 2 rounds (30/30) Cal row STO (95/65) Cal bike Sled push BurpeeRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 5-10 lbs heavier since last Thursday.) Metcon Metcon (Time) 10-20-30 Front squat HSPU (Descending weight: 185/135; 135/95; 95/65)Read More