CrossFit OwnIt – CrossFit Metcon (AMRAP – Rounds and Reps) CrossFit Games Open 16.1 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1...Read More

CrossFit OwnIt – CrossFit Metcon (No Measure) TABATA (16 total rounds) 20 seconds on/10 seconds off alternating between: hollow hold and arch body Metcon (Time) For Time Buy In: 50 cal Row 10-1 box jump overs 100 m sprintRead More

CrossFit OwnIt – CrossFit Metcon (Weight) 10 min EMOM 1 hang squat snatch @ 80% Metcon (AMRAP – Reps) 3 min AMRAP 20 burpees ME power snatch 115/75 *rest 2 minutes and repeat two more times. Score is total power snatchRead More

CrossFit OwnIt – CrossFit Back Squat (25 min to establish 1 RM) Metcon (AMRAP – Reps) 7 min AMRAP 1 squat clean (145/105) 2 pull ups 3 squat clean (145/105) 4 pull ups 5 squat clean (145/105) 6 pull ups etc…Read More

CrossFit OwnIt – CrossFit Metcon (Time) 0-10 Minutes 200 m run 20 HSPU 10 T2B 10-20 Minutes 2RFT 400 m run 100 DU 10 T2B @20 min 2RFT 200 m run 20 STO (105/75) 10 T2BRead More

CrossFit OwnIt – CrossFit Servais (Time) For time: Run 1.5 miles Then, 8 rounds of: 19 pull-ups 19 push-ups 19 burpees Then, 400-meter sandbag carry (heavy) 1-mile farmers carry with 45# dumbbellsIn honor of U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006To learn more about Servais click hereRead More

CrossFit OwnIt – CrossFit Back Squat (5×5 AHAP) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 “Curtis P’s” (155/105) 10 lateral burpees over the bar *1 “Curtis P” = Power Clean + left lunge + right lunge + push pressRead More

CrossFit OwnIt – CrossFit Push Press (establish heavy 3) Metcon (Time) @ min 0 3 rounds 20 DU 10 WB (20/14) 5 T2B @ min 5 2 rounds 40 DU 20 WB (20/14) 10 T2B @ min 10 1 round 80 DU 40 WB (20/14) 20 T2B *athlete must perform 5 burpees each time he/she...Read More

CrossFit OwnIt – CrossFit Metcon (Time) 10 clean and jerks (135/95) 800 m run 6 clean and jerks (185/135) 400 m run 4 clean and jerks (225/155) 400 m run 6 clean and jerks (185/135) 800 m run 10 clean jerks (135/95) *20 min time cap Metcon (No Measure) Midline 5 min EMOM 30 second...Read More

CrossFit OwnIt – CrossFit Metcon (Time) 18-12-9-12-18 Front Squats (115/75) Box Jumps Pull Ups Deadlift (5×5) RDL 5×5 *Technique over loadRead More