CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 sets x 5 reps @ 75%) Metcon CrossFit track Metcon (Time) 3 RFT 21 T2B 15 front squats (135/95) 9 shoulder to overhead (135/95) Recovery track Metcon (Time) 20 minutes of Zone 2 during strength portion of class Recovery track metcon Metcon (Time) 3 RFT...Read More

CrossFit OwnIt – CrossFit Metcon Laura (AMRAP – Rounds) With a partner, complete as many rounds as possible in 21 minutes of: 30-cal. row 20 burpees over the rower 10 power cleans ♀ 105 lb. ♂ 155 lb.To learn more about Laura click hereRow or bike Metcon Metcon (AMRAP – Rounds and Reps) Recovery track...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (Every 90 seconds x 10 sets 1 power snatch + 1 low hang power snatch + 1 hang power snatch @ 60-70% of power snatch 1RM) Weightlifting Behind the neck snatch grip push press (5×3 @ 70% of 1RM snatch) Metcon Metcon (Time) 3 rounds 15 bent over...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For time 16 rounds (8 each partner) 8 lunges 6 alt DB snatches (50/35) 4 burpees *partner A completes 1 round while partner B is rowing or biking for calories. You go I go rounds until 16 rounds TOTAL completed.Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (10 minute EMOM 1 snatch @ 75-80%) Metcon Metcon (Time) 5 RFT 55 DU 11 C2B pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (5 sets x 3 reps *building ) Metcon Metcon (AMRAP – Reps) 20 minute ALT EMOM 12/10 calorie row 10 DB bench 12/10 calorie bike 12 2-DB standing tricep OH extension 12 2-DB bicep curlsRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (8 reps @ 68% x 1 set 6 reps @ 70% x 4 sets ) Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14# Metcon Metcon (Time) Run club at 4:30pm E4MOM x 7 sets 400m run *progressiveRead More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 4 reps @ 90% of clean) Metcon Metcon (AMRAP – Rounds and Reps) 16 minute AMRAP 12 calories on a machine 6 squat cleans (185/135) 12 HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (8 reps @ 68% 6 reps @ 70% x 4 sets ) Metcon Metcon (AMRAP – Reps) 90 seconds on/1 minute off x 6 sets 10 T2B 5 DL (225/155) max bar facing burpees w/ remaining time *score = burpeesRead More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (Every 90 seconds x 8 sets 2 cleans + 1 push jerk @ 80% ) Weightlifting Clean grip deadlift (4×4 @ 110% of clean ) Metcon Metcon (Time) 3 rounds 15 lateral DB raises 15 tricep extensions w/ 1 DB 20 alt leg v-upsRead More