CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD (teams of 2) 27-21-15-9 HSPU DB snatch (50/35) 4 rounds 200m KB farmers carry (53/35) 24 T2B 24 BurpeesRead More

CrossFit OwnIt – CrossFit Metcon Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (see below ) 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 70% Metcon Metcon (AMRAP – Reps) 18min alt emom 40 seconds of ME work/20 seconds recovery transition 0-Cal Bike 1-KBS (35/26) 2-200 or 100 m run 3-Cal Row 4-Burpee 5-Rest *count total reps each...Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch complex. Establish heavy of: 1 from the floor 1 from low hang 1 from high hang Metcon Metcon (Time) For Time 70 WBS (20/14) 70 DU 60 t2b 60 du 50 hspu 50 duRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 5 @ 70% 5 @ 75% 5 @ 80% 5 @ 85% Metcon Metcon (Time) 14 min cap “Nasty girls” 3 Rounds for time 50 Air squats 7 RMU 10 HPC (135/95) *Scale 7 BMU; or 10 C2B, Pull-ups or RR + 10 HRPURead More

CrossFit OwnIt – CrossFit Weightlifting Power clean + Split jerk (Build to 1 RM.) Weightlifting Clean grip dead-lift on a deficit. (5×5 @ 90% of 1RM clean. ) Metcon Metcon (No Measure) 2 RNFT 200m Farmers carry 25 Good mornings w/ empty barbell :45 sec plankRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Teams of 2 5 rounds 15 DL (135/95) 12 HPC (135/95) 9 Push jerks (135/95) 3 rounds 400m run 20 OHS (95/65) 40 FR lunge (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat 5 @ 60% 5 @ 65% 5 @ 70% 5 @ 70% Metcon Metcon (AMRAP – Reps) In teams of 2: 12 min AMRAP 50 SDHP (95/65) 75 WBS (20/14) 100 DU (1:1) *You go I goRead More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (5×5 @ 70%) Metcon Metcon (Time) Metcon 12-9-6-3 Clean (135/95) or 60% T2B Rest exactly 3 mins 9-6-3 Clean (185/135) or 70% T2B Rest exactly 3 mins 6-3 Clean (225/155) or 80% T2B Record total timeRead More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (3×8 @ 65-70%) Metcon Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 9 High box jumps (30/24) 7 C2B pull-ups 5 Strict HSPURead More