CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×5 @ 60% 1×3 @ 70% 1×2 @ 80% 1×2 @ 90% 1×1 @ 95% 1×1 @ 103% *Please do not exceed above stated percentages even if you feel good. Metcon Metcon (Time) For time 1-10 Thrusters (95/65) Lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Clean (Build to a heavy double for the day.) Weightlifting Clean grip dead-lift (5×4 @ 110% of 1RM clean.) Weightlifting Split Jerk (4×2 @ 80% (from the rack))Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds of: 400m run 10 Squat snatch (135/95) 10 rounds 30 DU 10 Burpees 3 Bar MU 9-6-3 Hang squat clean (185/135) HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Squat Clean (4×2 @ 88%) Metcon Metcon (AMRAP – Reps) In teams of 4: 16 mins to accumulate as many total reps Cal Bike/Cal Row (coaches choice) GTOH (75/55) Burpees KB or DB FR hold (53/35) *Count total number of reps. Must switch each time partner has to put FR...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×5 @ 65% 3×5 @ 75% Metcon Metcon (Time) 4 RFT 400m run 25 WBS (20/14)Read More

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