CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Buy in: 85 calorie row or bike (while partner is on machine, other partner holds a plank) 27-21-18-15-12-9-6-3 T2B 1-DB OH lunge (50/35) 3-6-9-12-15-18-21-27 Power clean and jerk (135/95) HSPU Cash out: 85 calorie row or bike (while partner is on machine, other partner holds a...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5 sets x 5 reps *build each set ) Metcon Metcon (Time) 3 RFT 9 front squats (135/95) 7 power snatches (135/95) 5 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5 sets x 5 reps *build each set ) Metcon Metcon (Time) 3 RFT 9 front squats (135/95) 7 power snatches (135/95) 5 wall walksRead More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 100% of clean ) Metcon Metcon (AMRAP – Reps) 25 minute alt EMOM 12/10 calorie row 12 DB bench press 12/10 calorie bike 24 banded tricep pull downs 12 empty barbell bicep curlsRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (8 reps @ 65% 6 reps @ 70% x 4 sets ) Metcon Metcon (Time) For time (11 minute cap) 50-40-30-20-10-20-30-40-50 Double unders 5-4-3-2-1-2-3-4-5 Bar MU Metcon Metcon (Time) Run club at 4:30pm E4MOM x 8 sets 300m run *progressiveRead More

CrossFit OwnIt – CrossFit weightlifting Power Snatch (3 reps @ 73% 2 reps @ 80% 3 reps @ 73% x 2 sets (all of it) Metcon Metcon (AMRAP – Rounds and Reps) 14 minute AMRAP 14 WBS (20/14) 10 calories on bike/rower/ski 6 power cleans (155/105)Read More

CrossFit OwnIt – CrossFit weightlifting Back Squat (4 sets x 8 reps @ 65%) Metcon Metcon (AMRAP – Reps) 2 mins on/1 min off x 6 rounds 10 BBJO (24/20) Max DB snatch w/ remaining time left (50/35)Read More

CrossFit OwnIt – CrossFit weightlifting Power Snatch (12 minute EMOM 3 power snatches @ 70% of power snatch max across ) weightlifting Snatch Balance (5 sets x 2 reps @ 60% of snatch ) Metcon Metcon (Time) 3 rounds 15 2- DB bicep curls 15 barbell good mornings 40 flutter kicksRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 25 minute AMRAP 40 calorie row or bike 30 back rack lunges (95/65) 20 push press (95/65) 10 devils press (50/35)Read More

CrossFit OwnIt – CrossFit weightlifting Snatch (7 sets x 2 reps @ 78% ) Metcon Metcon (Time) 5 RFT 3 clean and jerks (185/135) or 70% 15 WBS (to high target 11 foot/10 foot) (20/14)Read More