CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 24 minute amrap 40 alt DB snatch (50/35) 20 power cleans (155/105) 40 OH DB lunges (50/35) 20 V-upsRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 7 reps @ 70%) Metcon Metcon (AMRAP – Rounds and Reps) 20 minute AMRAP 1 round of Cindy 9/6 calories on machine between rounds *Cindy = 5 pull ups 10 push ups 15 air squatsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Thanksgiving partner workout! “Turkey Gone Bad” Teams of 2 1 minute max calorie row or bike 2 minutes max thrusters (95/65) 3 minutes max lateral burpees over the bar 4 minutes max T2B X 3 rounds for total repsRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (For 8 minutes, every :30 seconds perform 1 power clean at 75% ) Metcon Metcon (AMRAP – Reps) 24 minute Alt EMOM (use as recovery) 12/10 calorie row 15 WBS (20/14) 12/10 calorie bike 30 single under crossovers/30 DU/50 single under Metcon Metcon (Time) Run club at 4:30pmRead More

CrossFit OwnIt – CrossFit Weightlifting Power Clean (For 8 minutes, every :30 seconds perform 1 power clean at 75% ) Metcon Metcon (AMRAP – Reps) 24 minute Alt EMOM (use as recovery) 12/10 calorie row 15 WBS (20/14) 12/10 calorie bike 30 single under crossovers/30 DU/50 single under Metcon Metcon (Time) Run club at 4:30pm...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (3 reps @ 68% 3 reps @ 70% x 2 sets) Metcon Metcon (Time) For time 40 box jump overs (24/20) 20 snatches (95/65) 30 box jump overs 15 snatches (135/95) 20 box jump overs 10 snatches (175/125) *60-70-80%Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (3 reps @ 68% 3 reps @ 70% x 2 sets) Metcon Metcon (Time) For time 40 box jump overs (24/20) 20 snatches (95/65) 30 box jump overs 15 snatches (135/95) 20 box jump overs 10 snatches (175/125) *60-70-80% Metcon Metcon (Time) Run club at 4:30pm 400 warm...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Jerk (3 reps @ 68% 3 reps @ 70% x 2 sets) Metcon Metcon (Time) For time 40 box jump overs (24/20) 20 snatches (95/65) 30 box jump overs 15 snatches (135/95) 20 box jump overs 10 snatches (175/125) *60-70-80% Metcon Metcon (Time) Run club at 4:30pm 400 warm...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 7 reps @ 70% ) Metcon Metcon (Time) 4 rounds for time 400m run 8 devils press (50/35) 4 rope climbs (8 lay to stand) *scale to 2 rope climbs or 1 minute of rope climbs per round)Read More

CrossFit OwnIt – CrossFit WeightliftingRead More