CrossFit OwnIt – CrossFit Weightlifting Power snatch + OHS 3 reps @ 65% 3 reps @ 70% 2 reps @ 75% 2 reps @ 78% 2 reps @ 80% x 3 sets Weightlifting Snatch pull (4×4 @ 100% of 1RM snatch ) Weightlifting Overhead Squat (4 x 3 @ 75% of 1RM OHS) Weightlifting Note...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 (AMRAP – Rounds and Reps) Partner WOD 14 min...Read More

CrossFit OwnIt – CrossFit Metcon Crossfit Games Open 18.1 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 8 Toes-to-bars 10 Dumbbell Hang C&J 50/35 lb 14/12-Cal Row Metcon Crossfit Games Open 18.1 Scaled (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of:...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (3×5 @ 70% ) Metcon Metcon (No Measure) Not for time: 5 min moderate row 5 min moderate bike 800m run *Rom wod @ the endRead 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 Push Jerk (3×7 @ 65%) Metcon Metcon (Weight) 18 min...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 Front Squat (4 x 10 @ 65%) Metcon Metcon (AMRAP...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) @ min 0 “Surfer on Acid” 3RFT 400...Read More

CrossFit OwnIt – Barbell Club Weightlifting Split position strict press 5×5 (light) Weightlifting Clean and Jerk 3 @ 70% 2 @ 75% 2 @ 80% 1 @ 85% 3 @ 70% 2 @ 75% 2 @ 80% 1 @ 85% Weightlifting Clean grip dead lift (5 x 4 @ 110% of max C&J )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) Partner WOD 5 rounds 50 DU (2:1) 15...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 (AMRAP – Reps) 4 rounds 1 minute on/ 15...Read More