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

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 Snatch (3×3 @ 85% (not TNG) Metcon Metcon (Time) 10-1...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat 1×5 @ 70% 1×5 @ 80% 1×2 @ 85% 1×3 @ 90% 1×1 @ 100% *Please understand that these percentages are for those who have been continuing to follow the squat program. If you have not, please replace with 5×2 @ 85%. 🙂 Metcon Metcon (Time) 2 RFT...Read More

CrossFit OwnIt – CrossFit Weightlifting Low hang power snatch 3 @ 60% 3 @ 65% 3 @ 70% x 4 sets Weightlifting Snatch Pull (4×4 @ 100% of 1RM snatch) Weightlifting Snatch Balance (4×3 @ 70% )Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (4×3 @ 80% (not TNG)) Metcon Metcon (Time) Partner WOD (you go I go) 5 rounds 15 hang power snatch (75/55) 15 Ring dips 27-21-15-9 C2B Pull-ups 300m med ball run only between sets (20/14)Read More