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

CrossFit OwnIt – CrossFit Weightlifting Snatch 3×3 @ 60% 2×2 @ 65% *not TNG. full squat snatch. Weightlifting Snatch Pull (5×4 @ 70%) Metcon Metcon (Time) For time (Wodapalooza team event 8) 60 DL (115/85) 45 OHS (115/85) 30 STO (115/85)Read More

CrossFit OwnIt – CrossFit Weightlifting Low hang snatch 3 @ 70% 3 @ 73% 2 @ 75% 2 @ 78% 2 @ 80% x 2 sets Weightlifting Mid hang snatch pull (5×4 @ 95% of 1RM snatch) Weightlifting Drop Snatch (5×3 @ 60% of 1rm snatch)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (You go I go) Buy in: 400m farmers carry (53/35) 27-21-15-9 HPC (95/65) KBS (53/35) Thruster (95/65) Cash out: 400m waiters walk (53/35) *Only one partner has to carry both KBS. Both partners walk together.Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (1 low hang + 1 high hang. (squat snatch)) 5×1. Not to exceed 65% of 1RM. Work on speed. Metcon Metcon (Time) For time 30/22 Cal bike or row (coaches choice) 40 Burpees 50 Pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (3×8 @ 60%) Metcon Metcon (Time) For Time (9 min Cap) 105 WBS for Time (20/14) *@ min 0 and every 90 seconds athlete must perform 10 DL (155/105). Record time or how many WBS athlete completedRead More