CrossFit OwnIt – CrossFit Metcon Metcon (Time) Pulse memorial workout 6 RFT with a partner (40 minute cap) 12 burpees 16 KB swings (53/35) 49 WBS (20/14) 400m run together Metcon Metcon (Time) run club at 4:30pm 5k threshold runRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (Front 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) 3 RFT 21 pull ups 15 deadlifts (185/135) 9 ring dipsRead More

CrossFit OwnIt – CrossFit weightlifting Low hang snatch (12 minute EMOM Minute 0-4 2 low hang snatches @ 60% Minute 4-8 2 low hang snatches @ 70% Minute 8-12 1 low hang snatch @ 80% ) weightlifting Strict press (Build to heavy single for the day) Metcon Metcon (Time) 3 rounds 15 supinated bent over...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time (partner workout) 21-15-9 Clean and jerk (115/75) T2B 9-15-21 Front squats (115/75) Synchro burpees 21-15-9 Front rack lunges (115/75) T2BRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Fight gone bad style workout 4 rounds for total reps 1 min echo bike 1 min WBS (20/14/10) 1 min KB SDHP (53/35/26/18) 1 min box jumps (20 inches for all) 1 min low plank 1 min row 1 min restRead More

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Skill: wall facing HSPU Metcon Metcon (AMRAP – Rounds and Reps) Recovery workout @ sustainable pace 22 minute AMRAP 200m run or 10 calories on a machine 10 DB bench press 10 empty barbell standing bicep curls 10 elevated feet ring row 20 banded tricep pull...Read More

CrossFit OwnIt – CrossFit weightlifting Clean Pull (3 sets x 3 reps @ 100% of clean) Metcon Metcon (Time) Team workout For time 80 calorie row or bike 80 synchro DB squats (50/35) 80 synchro single arm DB STO (50/35) 80 calorie row or bike Metcon Metcon (Time) run club at 4:30pmRead More

CrossFit OwnIt – CrossFit weightlifting Clean Pull (3 sets x 3 reps @ 100% of clean) Metcon Metcon (Time) Team workout For time 80 calorie row or bike 80 synchro DB squats (50/35) 80 synchro single arm DB STO (50/35) 80 calorie row or bike Metcon Metcon (Time) run club at 4:30pm 6 continuous rounds...Read More

CrossFit OwnIt – CrossFit weightlifting Power Snatch (2 reps @ 80% 1 rep @ 83% 1 rep @ 85% 1 rep @ 88% X 2 sets (all of it ) Metcon Metcon (AMRAP – Rounds and Reps) 15 minute AMRAP 10 dead lifts (185/135) 10 T2B 200m runRead More

CrossFit OwnIt – CrossFit weightlifting Front Squat (Establish a 1RM) Metcon Metcon (Time) 3 RFT 100 DU 10 wall walks *DU scale: 150 single unders or 100 drag rope single undersRead More