CrossFit OwnIt – CrossFit weightlifting Back Squat (1 set x 10 reps @ 60% 3 sets x 8 reps @ 65% ) Metcon Metcon (AMRAP – Reps) Recovery pace 24 minute alt EMOM 10/8 calorie bike 10 DB bench press 10/8 calorie row 10 2 DB bicep curlsRead More

CrossFit OwnIt – CrossFit weightlifting Clean grip deadlift (4 sets x 5 reps @ 100% of clean ) Metcon Metcon (Time) For time (12 minute cap) 500m row 40 deadlifts (225/155) 30 C2B 20 snatches (115/75) 10 ring muscle ups Metcon Metcon (Time) Run club at 4:30pm Every 90 seconds x 15 rounds 200m runRead More

CrossFit OwnIt – CrossFit weightlifting Push Press (5 reps @ 63% 4 reps @ 65% x 2 sets 3 reps @ 68% x 2 sets *use cleans and jerk for percentages ) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 10 thrusters (95/65) 200m run 5 wall facing HSPURead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (1 set x 10 reps @ 60% 3 sets x 8 reps @ 65% ) Metcon Metcon (AMRAP – Reps) 4 minutes on/2 minutes off 50 DU 20 alt DB snatch (50/35) 15 T2B *max burpees with remaining time X 4 setsRead More

CrossFit OwnIt – CrossFit Weightlifting Clean (13 minute EMOM 1 power clean + 1 hang clean * start at 60% and build ) Weightlifting Strict press (5 sets x 4 reps @ 60-70%) Metcon Metcon (Time) 3 rounds 200m farmers carry 20 plank up downs 20 v-ups/tuck crunchesRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout This workout is in honor of CrossFit Games athlete Lazar Djukic, who sadly passed away during event 1 of the CrossFit Games this Thursday. We want to do this workout with our community to honor him and his family. We are praying for his family for...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 35 minute alt EMOM 40 seconds on/20 seconds off Calorie bike KB sumo DL high pull Calorie row Burpee box step ups Sit upsRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Complex of: 1 clean pull + 1 low hang clean + 1 jerk 5 sets @ 75% of clean and jerk ) Metcon Metcon (Time) For time 50 calorie row or bike 40 box jump overs (24/20) 30 C2B pull ups 20 clean and jerks (135/95) 10...Read More

CrossFit OwnIt – CrossFit weightlifting Back Squat (4 sets x 10 reps @ 60%) Metcon Metcon (Time) 5 rounds for time 40 double unders 20 wall ball shots (20/14) Metcon Metcon (Time) Run club at 4:30pm Easy 5k runRead More

CrossFit OwnIt – CrossFit weightlifting Split position strict press (5 sets x 5 reps @ low weight ) Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP 300m run 6 wall walks or 50 foot handstand walkRead More