CrossFit OwnIt – CrossFit Weightlifting Strict press (see below) 1×10 @ 60% 1×8 @ 70% 1×6 @ 75% 1×4 @ 80% Metcon 343 (Time) “343” 100 DL (145/115) 100 PC (95/65) 100 GTOH (65/35) 43 BurpeesPartner WOD you go I go (burpees should be done synchro). In honor of the 343 fire firefighters lost on...Read More

CrossFit OwnIt – CrossFit Weightlifting Overhead Squat (5×5 @ 60% of max squat snatch) Metcon Metcon (Time) For time (15 min cut off) *Record time or reps completed 3 rounds of 15 DL (185/135) 15 T2B Immediately into… 3 rounds of: 75 DU 10 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch 3 @ 70% 3 @ 75% 2 @ 80% 2 @ 83% x 3 sets Weightlifting Pause snatch grip DL (4×4 @ 100% of 1RM snatch. 2 sec pause @ knee.) Weightlifting Snatch Balance (5×3 @ 65%)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 9 Squat cleans (95/65) 15 STO (95/65) 21 Thrusters (95/65) 3 rounds 30 WBS (20/14) 60 DU (3:1) 30 Ring dips Metcon (Time) Partner WOD 3 rounds 9 Squat cleans (95/65) 15 STO (95/65) 21 Thrusters (95/65) 3 rounds 30 WBS (20/14) 60 DU...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×6 @ 60%) Metcon Metcon (AMRAP – Rounds and Reps) 15 min partner AMRAP 22 DB snatch (50/35) 16 Pull-ups 10 Burpee box jump over (24/20)Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) 3x400m run E3MOM 80% max effort Stay consistent Metcon Metcon (Time) For time 30/20 Cal row or Cal bike (coaches choice) 40 Barbell OH lunge (75/55) 50 HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3×6 @ 60%) Metcon Metcon (Time) 5RFT 50 DU (2:1) 15 T2BRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press Establish a 1RM strict press 7-5-3-1-1-1 Next we will be starting a strict press and OHS 6 week cycle. The remainder of the week (after today) will be a deload week. Metcon Metcon (Time) 4 individually timed rounds E4MOM 15 DL (135/95) 10 Lateral burpees over the bar...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD Wittman 7 RFT 30 KBS (53/35) 30 Power cleans (95/65) 30 Box jumps (24/20)Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk 3 @ 65% 3 @ 70% 3 @ 75% 2 @ 80% x 4 sets Weightlifting Clean Pull (4×5 @ 90% of 1RM clean) Weightlifting Strict press (Build to 2RM)Read More