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

CrossFit OwnIt – CrossFit Weightlifting Power Clean 3 @ 70% 3 @ 75% 2 @ 80% x 3 sets Weightlifting Clean Pull (5×4 @ 95% of 1 RM clean) Weightlifting Power Jerk (4 sets x 2 reps @ 80%)Read More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Metcon Metcon (Time) Happy Birthday Navin Partner WOD 4 rounds 500m...Read More

CrossFit OwnIt – CrossFit Weightlifting 1 snatch balance + 2 OHS (5 sets @ 75% of 1RM snatch) Metcon Metcon (AMRAP – Reps) 1 min on/20 seconds off 2 rounds of: Cal Row STO (95/65) Cal Bike Single arm OH KB/DB lunge (53/35) Prowler push (2 lines)Read More

CrossFit OwnIt – CrossFit Warm-up OwnIt Warm Up (No Measure) 400 m run 10 PT 10 leg swing each side 10 Good Mornings 3 inch worms (no push up) SS (1 min each leg) 3RNFT 4 pull ups 8 push ups 12 air squats Weightlifting Back Squat 1×4 @ 70% 1×4 @ 75% 1×4 @...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (3×6 @ 83%) Metcon Metcon (AMRAP – Reps) 3 min AMRAP 20 Box jumps (24/20) 20 C2B pull-ups *Rest 2 mins 3 min AMRAP 20 Box jumps (30/24) 20 Pull-upsRead More