CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 reps @ 70% 3 reps @ 73% 2 reps @ 75% X 2 sets of all of it ) Metcon Metcon (AMRAP – Rounds and Reps) 3 minute AMRAP 5 deadlifts (185/135) 5 lateral burpees over the bar 5 T2B *rest 2 minutes x 3 setsRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 minute EMOM Minute 0-4 2 snatches @ 70% Minute 4-8 2 snatches @ 75% Minute 8-12 1 snatch @ 80% ) Weightlifting Behind the neck snatch grip strict press (5 sets x 4 reps @ moderate weight across ) Metcon Metcon (Time) 3 rounds 30 sit ups 20...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Partner 27-21-15-9 Cleans (135/95) HSPU 4 rounds 24 synchro air squats 24 alt db snatch (50/35) 24 C2B pull ups/pull upsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 35 minute alternating EMOM 40 seconds on/20 seconds off Calorie bike 10-20 split jumps Calorie row 10-20 1-DB box step ups 10-20 hanging knee raisesRead More

CrossFit OwnIt – CrossFit Weightlifting Strict press (Establish a 3 rep max ) Metcon Metcon (Time) 2 rounds for time 800m run 25 line facing burpeesRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (6 sets x 2 reps @ 70%) Metcon Metcon (AMRAP – Reps) Team of 2 13 minute time cap 200 WBS (switch however team wants) Max calories on a machine with the remaining time (switch every 30 seconds) *score = calories Metcon Metcon (Time) Run club at 4:30pm...Read More

CrossFit OwnIt – CrossFit weightlifting Snatch Pull (6 sets x 2 reps @ 100% of snatch ) Metcon Metcon (Time) Annie with a twist 50-40-30-20-10 Double unders Sit ups 5-4-3-2-1 Dead-lifts (275/185) or 80%Read More

CrossFit OwnIt – CrossFit weightlifting Back Squat (8 sets x 1 rep @ 80% ) Metcon Metcon (AMRAP – Rounds and Reps) 4 minute AMRAP 3 squat cleans (135/95) 6 push ups 9 pull ups *rest 2 minutes x 3 setsRead More

CrossFit OwnIt – CrossFit weightlifting Power Clean (12 minute EMOM 1 power clean *start at 50% and build ) weightlifting Push Jerk (5 sets x 2 reps @ 80% ) Metcon Metcon (Time) 3 rounds 8 split position strict press 20 banded good mornings 20 alt DB bicep curlsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner (teams of 2) 2 rounds 100 single under cross overs/75 DU/150 single unders (each partner) 30 shoulder to overhead (115/75) 30 pull ups 3 rounds 100m farmers carry (50/35) (can use KB’s or DB’s) 30 v-ups 20 ground to overhead (115/75)Read More