CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 2 rounds 2 minutes echo bike :30 seconds rest 2 minutes 1-DB box step ups :30 seconds rest 2 minutes wall ball sit ups :30 seconds rest 2 minutes alt lunges in place :30 seconds rest 2 minutes row :30 seconds rest 2 minutes drag rope...Read More

CrossFit OwnIt – CrossFit weightlifting Push Press (5 sets x 3 reps @ 75% ) Metcon Metcon (AMRAP – Reps) 1 minute on/1 minute off x 10 rounds 10/8 calorie row or bike Max thrusters (75/55) remaining time *aim for 30-40 seconds of work on machine at mostRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (4 sets x 2 reps @ 75%) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute amrap @ recovery pace 200m run 10 calories on a machine 1-2 rope climbs *aim for 5+ rounds Metcon Metcon (Time) Run club at 4:30pm E3MOM x 10 300m run *progressiveRead More

CrossFit OwnIt – CrossFit weightlifting Snatch (5 sets x 2 reps @ 60% ) weightlifting Snatch Pull (3 sets x 4 reps @ 90% of snatch) Metcon Metcon (Time) 3 RFT 15 box jumps (24/20) 15 T2B directly into 2 rounds 75 DU (2:1 single unders) or 75 drag rope single unders 45 WBS (20/14)Read More

CrossFit OwnIt – CrossFit weightlifting Back Squat (5 sets x 5 reps @ 70% ) Metcon The Chief (AMRAP – Rounds) Max rounds in 3 minutes of: 3 Power Cleans, 135#/95# 6 Push-ups 9 Squats Rest 1-minute. Repeat for a total of 5 cyclesRead More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 minute EMOM 2 power snatches @ 70-75%) weightlifting Snatch grip RDL (5×5 @ 100% of snatch) Metcon Metcon (Time) 3 rounds 20 banded good mornings 15 bent over row with barbell 10 strict T2B/leg lifts/knee raisesRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner) 150 alt DB snatch (50/35) 400m wall ball carry/run (together) 90 alt hang DB clean & jerk (50/35) 400m wall ball carry/run (together) 60 bar MU/C2B/pull upsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) @ sustainable pace 2 rounds 2 minutes echo bike :30 seconds rest 2 minutes box step ups (20 inches for all) (no weight) :30 seconds rest 2 minutes sit ups :30 seconds rest 2 minutes wall sit :30 seconds rest 2 minutes row :30 seconds rest...Read More

CrossFit OwnIt – CrossFit weightlifting Clean Pull (Floating clean pulls 4 sets x 3 reps @ 80% of clean ) Metcon Metcon (AMRAP – Reps) 24 minute alt EMOM 13/11 calorie bike 5-10 strict pull ups 13/11 calorie row 5-8 shuttle runsRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets (just last bar) Metcon Metcon (Time) For time 40-30-20-10 WBS (20/14) 10-8-6-4 Clean and jerk (165/115) Metcon Metcon (Time) Run club at 4:30 pm E2MOM X 15 rounds 200m run *progressive MetconRead More