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

CrossFit OwnIt – CrossFit Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereThis will be extended in time and performed as a...Read More

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