CrossFit OwnIt – CrossFit Weightlifting Front Squat 5 @ 65% 4 @ 75% 4 @ 80% 4 @ 80% Metcon Metcon (Time) 4RFT 15 T2B 12 Burpee 9 squat cleans (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3 @ 75% 3 @ 80% 2+1 @ 85% x 4 sets *The 2+1 means 1 clean + 1 jerk, + 1 clean. You end with a clean. Weightlifting Clean Pull (5×3 @ 110% of max clean) Weightlifting Split position strict press (5×5 (moderate weight) )Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (you go I go) 10 rounds 100 m farmers Carry (53/35) 50 DU (2:1) 10 C and J (135/95) 10 T2BRead More

CrossFit OwnIt – CrossFit Metcon Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk 1×5 @ 70% 1×5 @ 75% 1×4 @ 80% 1×3 @ 85% Metcon Metcon (Time) 10 RFT 3 DL (315/225) 5 Strict Pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 75% Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 9 Snatch (115/75) 15 Burpees 21 HSPURead More

Take a minute to read this article and watch the video clip. We are so proud of our athlete, Ken, and everything he has achieved through hard work and discipline. We are so excited to see you tomorrow in Madison! https://www.floridatoday.com/story/news/2018/07/30/2018-crossfit-games-ken-ogden/826978002/ https://www.floridatoday.com/videos/news/2018/07/30/super-strength-63-year-old-athlete-battling-cancer-qualifies-crossfit-games/861667002/Read More

CrossFit OwnIt – CrossFit Weightlifting Establish heavy complex in 15 minutes of: 1 Clean from floor 1 Clean from below knee 1 Clean from above knee Metcon Metcon (AMRAP – Reps) 5 min AMRAP 30 T2B 30 Box jumps (24/20) 30 WBS (20/14) rest 3 min Repeat 5 min AMRAPRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 1 x 5 @ 70% 1 x 4 @ 80% 1x 3 @ 85% 1x 3 @ 90% Metcon Metcon (Time) 3 RFT 400m run 20 Push jerks (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch 3 @ 70% 3 @ 75% 2 @ 78% 2 @ 80% 1 @ 85% x 3 sets Weightlifting Snatch Pull (5×3 @ 110% of 1RM snatch) Weightlifting Pause over head squat (5×3 @ 70%. 3 sec pause in the bottom of squat. )Read More