CrossFit OwnIt – CrossFit Weightlifting Snatch (4×2 @ 88% (Not TNG)) Metcon Metcon (AMRAP – Reps) 16 min alt EMOM (Partner) 0- ME T2B 1- ME BBJO (24/20) *You go I go. Both partners working on same station. Count total reps.Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (3×5 @ 88%) Metcon Metcon (Time) For time 18-15-12-9-6-3 DL (115/75) HPC (115/75) HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×5 @ 60% 1×3 @ 70% 1×2 @ 80% 1×2 @ 90% 1×1 @ 95% Metcon Metcon (AMRAP – Rounds and Reps) 12 min AMRAP 12 Thrusters (95/65) 24 DU (2:1) 12 C2B *Scale: Pull-ups/RRRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch 3 @ 75% 2 @ 80% x 4 sets Weightlifting Pause snatch deadlift (5×3 @ 90% ) Weightlifting Snatch grip push press (5×5 @ a moderate/challenging weight) Behind the neck. From the rackRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 rounds of 10 DL (275/185) 100 DU 40-30-20-10 Pull-ups Push press (95/65) Cash out: 6 Rope climbsRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 2×5 @ 65% 3×5 @ 70% Metcon Metcon (Time) For time: 30 Cal bike or Row (coaches choice) 40 Alt DB snatch (50/35) 50 WBS (20/14)Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (3×6 @ 85%) Metcon Metcon (AMRAP – Reps) 15 min alt EMOM Top of every minute 0- 30 DU/50 SU + ME T2B w remaining time 1- 10 DL (225/155) + ME burpees with remaining time 2- Rest *Score = T2B + Burpees totalRead More

CrossFit OwnIt – CrossFit Weightlifting Clean (4×3 @ 85%) Metcon Metcon (AMRAP – Rounds and Reps) 9 min AMRAP 9 Box jumps (24/20) 7 HSPU 5 HPC (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Never stop squatting) 1×5 @ 65% 1×5 @ 70% 1×5 @ 75% 1×5 @ 80% Metcon Metcon (Time) Active recovery For time: 9-15-21-15-9 KBS (53/35) Ab Mat Sit-upsRead More

CrossFit OwnIt – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereRead More