CrossFit OwnIt – CrossFit McGhee (AMRAP – Rounds and Reps) 30-Minute AMRAP of: 5 Deadlits, 275# 13 Push-ups 9 Box Jumps, 24″In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.To learn more about McGhee click hereRead More

CrossFit OwnIt – CrossFit Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 12 alt Pistols 10 V-Ups 8 squat snatches (115/75) *Rest 5 Minutes Metcon (Time) For Time 800 m run 20 burpee MU (Sx 25 Burpee C2B, 30 Burpee Pulls Ups, 35 Burpee Jumping C2B)Read More

CrossFit OwnIt – CrossFit Shoulder Press (5×5) Metcon (AMRAP – Reps) Partner MetCon: 3 Min ME STOH (145/105) 1 min rest 3 Min ME DU 1 min Rest 3 Min ME STOH (145/105) 1 min Rest 3 Min ME DURead More

CrossFit OwnIt – CrossFit Metcon (Weight) 8 min EMOM 5 Power Cleans AHAP *TnG Metcon (Time) 3 RFT 35 WBS (20/14) 7 C and J (165/110)Read More

CrossFit OwnIt – CrossFit Back Squat (5×5) Metcon (AMRAP – Rounds and Reps) 14 min AMRAP 6 Burpee over the box-box jump (24/20) 9 T2B 100 m SprintRead More

CrossFit OwnIt – CrossFit Metcon (Time) Skill: 50 HSPU for time Metcon (AMRAP – Reps) 0:00-4:00 3 rounds: 10 Power Snatches (95/65#) 10 Pull-ups 4:00-8:00 3 rounds: 10 Power Snatches (95/65#) 10 STOH (95/65#) 8:00-12:00 3 rounds: 10 Pull-ups 10 STOH (95/65#) *Score is if you pass or fail each section **Record total repsRead More

CrossFit OwnIt – CrossFit Scooter (AMRAP – Rounds and Reps) 30-Minute PARTNER AMRAP of: 30 Double-Unders 15 Pull-Ups 15 Push-Ups 100m Sprint Then, 5-minutes to find a 1-RM Partner Deadlift (log in comments)In honor of Sgt. Scott Lunger, of Brentwood, California, who died July 22, 2015.To learn more about Scooter click hereI know we have...Read More

CrossFit OwnIt – CrossFit Metcon (Weight) 8 min EMOM 5 Power Snatch AHAP CrossFit Games Open 12.4 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14# 90 Double-Unders 30 Muscle-upsRead More

CrossFit OwnIt – CrossFit Metcon (AMRAP – Rounds and Reps) 8 Min Partner AMRAP 3-6-9-12..etc STO (125/85) 40 DU (2:1) *you go i go Metcon (Time) 5 x 300 m run *rest 1 minute between rounds. Record total timeRead More

STRENGTH: Back Squat 5×5 (add 5-10 lb) MetCon: Buy in: 500 m row 3RFT 20 box jumps (20/20) 15 burpees over barbell 10 cleans (155/105)Read More