CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 25 minute AMRAP (you go I go) 2-4-6-8-10-12…etc Clean and jerk (135/95) T2B 1-DB overhead lunges (50/35)Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Front Squat (5 reps @ 70% x 1 set 5 reps @ 75% x 3 sets ) Recovery track Metcon (Weight) Bulgarian split squats 5 sets x 8 reps each leg (add 2 KB’s if needed) Metcon CrossFit track Metcon (AMRAP – Reps) TABATA (8 rounds at each...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Clean and Jerk (8 singles anywhere between 80-88% ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) 5 rounds at a moderate pace 15 calories on bike or row 12 DB bench press 9 dips Recovery track metcon Metcon (Time) 5 rounds...Read More

CrossFit OwnIt – CrossFit Metcon CrossFit track Metcon (Time) 9/11 Team Workout (30 minute time cap) 343 calorie row/bike/ski Partner 1- Max calorie row/bike/ski Partner 2- 9 bar facing burpees 11 thrusters (95/65) 23 DU or 37 single unders The workout concludes when 343 calories have been accumulated or at the 30 minute capRead More

CrossFit OwnIt – CrossFit Metcon CrossFit track Metcon (Time) 9/11 Team Workout (30 minute time cap) 343 calorie row/bike Partner 1- Max calorie row/bike Partner 2- 9 bar facing burpees 11 thrusters (95/65) 23 DU or 37 single unders The workout concludes when 343 calories have been accumulated or at the 30 minute capRead More

CrossFit OwnIt – CrossFit Metcon CrossFit track Metcon (Time) 9/11 Team Workout (30 minute time cap) 343 calorie row/bike Partner 1- Max calorie row/bike Partner 2- 9 rounds (EACH partner. you go I go rounds) 11 thrusters (75/55) 23 DU or 37 single unders *if you and your partner finish your TOTAL of 18 rounds...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Strict press (build to a 3RM) Recovery track Seated 2-DB press (Weight) 5 sets x 8 reps @ moderate weight Metcon CrossFit track Metcon (AMRAP – Rounds and Reps) 4 minute AMRAP 15 power snatches (75/55) 15 T2B *rest 2 minutes x 3 sets (start from the top)...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 reps @ 70% x 1 set 5 reps @ 75% x 3 sets ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) 8 RFT 200m run 10 burpees to a target Recovery track metcon Metcon (Time) 8 RFT 10/6...Read More

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Back Squat (5 reps @ 70% x 1 set 5 reps @ 75% x 3 sets ) Recovery track Metcon (Time) 20 minutes of zone 2 Metcon CrossFit track Metcon (Time) 8 RFT 200m run 10 burpees to a target Recovery track metcon Metcon (Time) 8 RFT 8/6...Read More

CrossFit OwnIt – CrossFit Weightlifting Clean (clean complex 12 minute EMOM 1 power clean + 1 hang clean + 1 front squat @ 70-75% of clean) Weightlifting Push Jerk (5 sets x 3 reps @ 70%) Metcon Metcon (Time) 3 rounds 1 minute plank 15 1-DB tricep extensions :30 second hollow holdRead More