CrossFit OwnIt – CrossFit Metcon CrossFit track Metcon (Time) 9/11 Team Workout (30 minute time cap) 343 calorie row/bike Partner 1- Max calorie row/bike Partner 2- 9 bar facing burpees 11 thrusters (95/65) 23 DU or 37 single unders The workout concludes when 343 calories have been accumulated or at the 30 minute capRead More

CrossFit OwnIt – CrossFit Metcon CrossFit track Metcon (Time) 9/11 Team Workout (30 minute time cap) 343 calorie row/bike Partner 1- Max calorie row/bike Partner 2- 9 rounds (EACH partner. you go I go rounds) 11 thrusters (75/55) 23 DU or 37 single unders *if you and your partner finish your TOTAL of 18 rounds...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (build to a 3RM) Recovery track Seated 2-DB press (Weight) 5 sets x 8 reps @ moderate weight Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 4 minute AMRAP 15 power snatches (75/55) 15 T2B *rest 2 minutes x 3 sets (start from the top)...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 reps @ 70% x 1 set 5 reps @ 75% x 3 sets ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) 8 RFT 200m run 10 burpees to a target Recovery track metcon Metcon (Time) 8 RFT 10/6...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 reps @ 70% x 1 set 5 reps @ 75% x 3 sets ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) 8 RFT 200m run 10 burpees to a target Recovery track metcon Metcon (Time) 8 RFT 8/6...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean (clean complex 12 minute EMOM 1 power clean + 1 hang clean + 1 front squat @ 70-75% of clean) Weightlifting Push Jerk (5 sets x 3 reps @ 70%) Metcon Metcon (Time) 3 rounds 1 minute plank 15 1-DB tricep extensions :30 second hollow holdRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) 25 minute amrap 45 DU/ single unders (each partner) 21 HSPU 15 cleans (155/105) 9 devils pressRead More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Push Press (4 sets x 4 reps @ 75% ) Recovery track Seated 2-DB press (Weight) 4 sets x 8 reps Metcon CrossFit track Metcon (Time) 4 rounds for time 400m run 3 rope climbs Recovery track metcon Metcon (Time) 4 rounds for time 18/15 calorie bike or...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Power Snatch (2 reps @ 75% 2 reps @ 78% 2 reps @ 80% 1 rep @ 83% X 2 sets (all of it ) Metcon CrossFit track Metcon (Time) 8 rounds at a moderate pace 10 DB bench press 10 elevated feet ring rows 10 empty barbell...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean grip RDL (5 sets x 2 reps @ 110% of 1RM clean) Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 15 calories on a machine 50 DU 15 deadlifts (185/135) Recovery track Metcon (Weight) 5 sets of 15 empty barbell good mornings Recovery...Read More