CrossFit OwnIt – CrossFit CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 @...Read More

CrossFit OwnIt – CrossFit Metcon (No Measure) Ring Dips 6 x 6 + lb Metcon (No Measure) 16 Minutes even minute: 40 DU (2:1) odd minute: 9 burpees *Rx plus 11 burpeesRead More

CrossFit OwnIt – CrossFit Metcon (Time) For Time (12 minute Cap) 18-15-12-9 Cal Row Thrusters (95/65) *RX plus add set of 21Read More

CrossFit OwnIt – CrossFit Metcon (AMRAP – Reps) 5 minutes ME Burpee box jump overs (24/20) 5 minute Rest 4 Minutes ME 10 m shuttle run 4 minute rest 3 min ME Power Clean (155/105) 3 min rest 2 min ME WB (24/20) 2 min rest 1 min ME C2B Metcon (Weight) A.) 10 minutes...Read More

CrossFit OwnIt – CrossFit Metcon (Time) Partner MetCon 10-9-8-7-6-5-4-3-2-1 Hang Squat Clean Thruster (135/95) 200 m run after each set *Example: Partner A does round of 10 + 200 and then Partner B does round of 10 + 200. Each partner does all work. Tag partner in after each 200m run. Score= Total timeRead More

CrossFit OwnIt – CrossFit Beast 12 (Time) For Time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20” 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 DB Hang squat cleans, 35# 25 Back extensions, 30 Wall ball shots, 20# 3 Rope climb ascentsRead More

CrossFit OwnIt – CrossFit Metcon (AMRAP – Rounds and Reps) CrossFit Games Open 16.1 20 Minute AMRAP 25 Ft OH Walking Lunge 95#/65# 8 Bar Facing Burpees 25 Ft OH Walking Lunge 8 C2B Pull-Ups *Jump over the bar after each burpee *Mark out lines in 5ft increments for the lunges, every 5ft is 1...Read More

CrossFit OwnIt – CrossFit Metcon (No Measure) TABATA (16 total rounds) 20 seconds on/10 seconds off alternating between: hollow hold and arch body Metcon (Time) For Time Buy In: 50 cal Row 10-1 box jump overs 100 m sprintRead More

CrossFit OwnIt – CrossFit Metcon (Weight) 10 min EMOM 1 hang squat snatch @ 80% Metcon (AMRAP – Reps) 3 min AMRAP 20 burpees ME power snatch 115/75 *rest 2 minutes and repeat two more times. Score is total power snatchRead More

CrossFit OwnIt – CrossFit Back Squat (25 min to establish 1 RM) Metcon (AMRAP – Reps) 7 min AMRAP 1 squat clean (145/105) 2 pull ups 3 squat clean (145/105) 4 pull ups 5 squat clean (145/105) 6 pull ups etc…Read More