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

CrossFit OwnIt – CrossFit weightlifting Split Jerk (3 reps @ 73% 3 reps @ 75% 2 reps @ 78% 2 reps @ 80% x 2 sets (just 80%) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 50 DU 15 V-ups 5 wall walksRead More

CrossFit OwnIt – CrossFit weightlifting Back Squat (3 reps @ 80% 2 reps @ 85% 1 rep @ 90% x 3 sets (just last bar) Metcon Metcon (Time) 3 RFT 20 front rack lunges (95/65) 20 lateral burpees over the barRead More

CrossFit OwnIt – CrossFitRead More

CrossFit OwnIt – CrossFit weightlifting Clean and Jerk (EMOM x 5 minutes 2 clean and jerks @ 80% 1:30 rest and load weight EMOM x 5 minutes 2 clean and jerks at 85% ) weightlifting Push Press (5 x 3 reps @ 65%) Metcon Metcon (Time) 3 rounds 1 minute wall sit 15 banded tricep...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (No Measure) 10 year anniversary party!! 9am-1pmRead More

CrossFit OwnIt – CrossFit Metcon Metcon (No Measure) 10 year anniversary party!! 9am-1pm 1.) mini Helen 3RFT (15 min time cap) 200 m run 15 KBS 9 C2B pull ups 2.) Teams of 3 10 min AMRAP Max cals on echo bike or row 1 person holds plank 1 rests 1 works *can only work...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) @ sustainable pace Fight gone bad style workout 4 rounds for total reps 1 minute echo bike 1 minute KB RDL 1 minute air squats 1 minute ring rows 1 minute v-ups 1 minute row 1 minute restRead More

CrossFit OwnIt – CrossFit weightlifting Back Squat (3 reps @ 80% 2 reps @ 83% 2 reps @ 85% 1 rep @ 88% 1 rep @ 90% x 2 sets (just 90% x 2 sets) Metcon Metcon (Time) 5 rounds for quality 9 barbell bench press 12 2-DB hammer curls 15 1-DB standing tricep extensions...Read More

CrossFit OwnIt – CrossFit weightlifting Back Squat (3 reps @ 80% 2 reps @ 83% 2 reps @ 85% 1 rep @ 88% 1 rep @ 90% x 2 sets (just 90% x 2 sets) Metcon Metcon (Time) 5 rounds for quality 9 barbell bench press 12 2-DB hammer curls 15 1-DB standing tricep extensions...Read More