CrossFit OwnIt – CrossFit Handstand Walk (12 minutes to work on a hand stand walks) scale to shoulder touches on wall Metcon (Time) Rowing intervals 5×200 m sprint 20 second rest between intervals *record total timeGroups of 4 will start on different stations and move through all of them Metcon (Time) Running intervals 2×400 m...Read More

CrossFit OwnIt – CrossFit Power Snatch (3×2) Find a heavy double for the day TnG Metcon (Time) 3RFT 10 C2B PU 10 FS (165/115) 10 BurpeesRead More

CrossFit OwnIt – CrossFit Metcon (Weight) Alternating OTM x 20 Odd : 5 DL (255/175) Even: 10 K2E (scale reps to 7 or scale to knee raises) Metcon (Time) 50 HSPU for time Find a consistent pace and minimize rest RX plus- 3″ deficitRead More

CrossFit OwnIt – CrossFit Clean and Jerk (Work up to Heavy Complex (20 minutes)) 1 Power Clean + 1 Low hang squat clean + 1 Jerk Metcon (AMRAP – Reps) 9 min AMRAP 3-6-9-12-15 etc…. Thrusters (95/65) Burpee box jump over (24/20)Read More

CrossFit OwnIt – CrossFit Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about Kalsu click hereThis will be performed in teams of two. Thrusters will be 150 reps (total between both...Read More

CrossFit OwnIt – CrossFit CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. CrossFit Games Open 16.3 Scaled (AMRAP – Reps) AMRAP 7 Minutes 10 power snatches 5 jumping chest-to-bar pull-ups Men use 45 lb. Women use 35 lb.Read More

CrossFit OwnIt – CrossFit Metcon (No Measure) SKILL (15 Minutes) Work on MU or MU progression *for those that are proficient work on efficiency Metcon (Time) For Time 3RFT 400 m Run 40 air squats 20 lateral burpees over the bar 10 SDHP (115/75) *For those competing in open: Walk through WODRead More

CrossFit OwnIt – CrossFit CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and Jerk 18 Toes-To-Bar 21...Read More

CrossFit OwnIt – CrossFit Clean and Jerk 24 Minutes 3 position clean Power Hang (above knee) Floor + Split Jerk *Work up to heavy complex Metcon (AMRAP – Reps) In Teams of 3 9 min AMRAP 50 Push Press (135/95) 50 Push Press (155/105) AMRAP (185/135) with remainder of time *share one bar. you go...Read More

CrossFit OwnIt – CrossFit Metcon (Time) 50 cal row 40 DL (155/105) 30 box jumps (24/20) 20 FS (155/105) Metcon (Time) 3RFT 20 WB (20/14) 50 DU (2:1) 20 WB (20/14) *2 min rest between each roundRead More