CrossFit OwnIt – CrossFit The CrossFit Warm-up (No Measure) 3 rounds of 10-15 reps of: Samson Stretch (15-30 seconds) Overhead Squat with PVC Sit-ups Back-extensions Pull-ups Dips Push Press (5×5 (increase in weight each set)) Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 10 T2B 10 OH Lunge (95/65) 1 Clean (225/155) *must be...Read More

CrossFit OwnIt – CrossFit 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 (Time) 3RFT 400 m run 21 box jumps (24/20) 12 Pull...Read More

CrossFit OwnIt – CrossFit Metcon (AMRAP – Reps) 4 min AMRAP 30 lateral burpees over the bar ME Snatch (75/55) *rest 4 minutes 4 min AMRAP 20 lateral burpees over the bar ME Snatch (135/95) *rest 4 minutes 4 min AMRAP 10 lateral burpees over the bar ME Snatch (165/115) *rest 4 minutes before clock...Read More

CrossFit OwnIt – CrossFit Max Double-Unders (AMRAP – Reps) Max set of Unbroken Double-Unders10 minute time cap Both partners may have 3 attempts each to establish their max sets of DU. Add scores together for total score Lift Up Luke (AMRAP – Rounds and Reps) 5-Minute AMRAP: 4 Power Cleans, 155# / 105# 24 Double...Read More

CrossFit OwnIt – CrossFit CrossFit Games Open 16.4 (AMRAP – Reps) 13-Minute AMRAP: 55 Deadlifts, 225# / 155# 55 Wall-Ball Shots, 20# / 14# 55 Calorie Row 55 Handstand Push-upsRead More

CrossFit OwnIt – CrossFit Handstand Walk (12 minutes to work on a hand stand walks) scale to shoulder touches on wall Metcon (Time) Rowing intervals 5×200 m sprint 20 second rest between intervals *record total timeGroups of 4 will start on different stations and move through all of them Metcon (Time) Running intervals 2×400 m...Read More

CrossFit OwnIt – CrossFit Power Snatch (3×2) Find a heavy double for the day TnG Metcon (Time) 3RFT 10 C2B PU 10 FS (165/115) 10 BurpeesRead More

CrossFit OwnIt – CrossFit Metcon (Weight) Alternating OTM x 20 Odd : 5 DL (255/175) Even: 10 K2E (scale reps to 7 or scale to knee raises) Metcon (Time) 50 HSPU for time Find a consistent pace and minimize rest RX plus- 3″ deficitRead More

CrossFit OwnIt – CrossFit Clean and Jerk (Work up to Heavy Complex (20 minutes)) 1 Power Clean + 1 Low hang squat clean + 1 Jerk Metcon (AMRAP – Reps) 9 min AMRAP 3-6-9-12-15 etc…. Thrusters (95/65) Burpee box jump over (24/20)Read More

CrossFit OwnIt – CrossFit Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about Kalsu click hereThis will be performed in teams of two. Thrusters will be 150 reps (total between both...Read More