CrossFit OwnIt – CrossFit weightlifting Power Clean (Every 1:15 x 10 rounds 1 power clean + 1 squat clean + 1 front squat +1 jerk *all sets at 70-75% of power clean max ) weightlifting RDL (3 sets x 10 reps @ 55-60% of clean ) Metcon Metcon (Time) 3 rounds 100m OH plate walk...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout For time 4 rounds 25 deadlifts (155/105) 20 hang power cleans (155/105) 15 bar MU/C2B/ pull upRead More

CrossFit OwnIt – CrossFit weightlifting Back Squat (build to 1 RM back squat) Metcon Metcon (Time) E5MOM x 3 rounds 15 unbroken thrusters (95/65) 400m run *hard unbroken efforts!Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Recovery workout to get ready for back squat 1RM on Friday! 25 minute AMRAP at zone 2/zone 3 pace 15 calorie row or bike 10 sprawls 5 T2BRead More

CrossFit OwnIt – CrossFit weightlifting Strict press (5 sets x 2 reps AHAP across AHAP = as heavy as possible) Metcon Metcon (Time) For time 10-9-8-7-6-5-4-3-2-1 power snatch (115/75) box jumps (24/20) Metcon Metcon (Time) run club at 4:30pm 4 minute run 2 minute walk x 5 rounds *run harder/farther each intervalRead More

CrossFit OwnIt – CrossFit weightlifting Clean Pull (5 sets x 3 reps @ 110% of clean ) Metcon Metcon (Time) No intensity skill day 15 minutes to work on rope climbs/lay to stand 15 minutes to work on handstand walk/wall walk/handstand hold/shoulder tapsRead More

CrossFit OwnIt – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here6-8...Read More

CrossFit OwnIt – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click here6-8...Read More

CrossFit OwnIt – CrossFit weightlifting Power Snatch (14 minute EMOM 2 power snatches @ 70-75%) weightlifting Pause snatch grip DL (5 sets x 5 reps @ 100% of snatch *2 second pause at the knee ) Metcon Metcon (Time) 3 rounds 15 barbell good mornings 20 Russian twists w/ or w/o weight :30 high plank...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout 15 minute AMRAP 40 calorie row or bike 30 hang alt DB C&J (50/35) 20 alt single arm devils press (50/35) Rest 1 minute 1 round 400m run (each partner relay style) 100 WBS (20/14)Read More