CrossFit OwnIt – CrossFit Weightlifting Back Squat (70% x 5 reps 75% x 5 reps x 3 sets) Metcon Metcon (Time) 5 individual rounds E4MOM 50 DU 12 DB front squats (50/35) 12 T2B *2 minutes on/2 minutes offRead More

CrossFit OwnIt – CrossFit Metcon 343 (Time) “343” 100 DL (145/115) 100 PC (95/65) 100 GTOH (65/35) 43 Burpees“343” is a Hero WOD created and dedicated to honor the 343 FDNY Firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City. #neverforgetRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Every 90 seconds x 10 2 cleans and jerks @ 75-80%) Weightlifting Bench Press (5×4 building each set ) Metcon Metcon (Time) 3 rounds 30 sit ups 20 Alt DB curls 15 banded tricep extensionsRead More

CrossFit OwnIt – CrossFit Metcon 1-time exercise (Time) Partner For time 6 rounds 20 lateral burpees over the bar 20 HSPU 5 rounds 20 wall balls (20/14) 20 Alt DB snatch (50/35) 4 rounds 20 front rack lunges (95/65) 20 power cleans (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 5 reps @ 75%) Metcon Metcon (Time) For time run 400-300-200-100m snatch 4-3-2-1 (135/95) (155/105) (185/135) (205/145) or 60-70-80-90%Read More

CrossFit OwnIt – CrossFit Weightlifting RDL (5 sets x 2 reps @ 100% * use clean as baseline ) Metcon Metcon (Time) Teams of 2 for time 1 rope climb 120 calorie row/bike 2 rope climbs 90 thrusters (75/55) 3 rope climbs 60 toes to bar 4 rope climbs 30 devils press (50/35) 5 rope...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5 sets x 2 reps @ 70% *use C&J as baseline ) Metcon Metcon (Time) 4 rounds for time 24 alternating hang DB C&J (50/35) 24 box jump overs (24/20) Metcon Metcon (Time) Run club at 4:30 pm 200m warm up run E4MOM X 10 500m run 400m...Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (3 reps @ 75% 2 reps @ 80% x 4 sets ) Metcon Metcon (AMRAP – Rounds and Reps) 4 minute AMRAP x 3 sets 4 squat cleans (135/95) 8 lateral burpees over the bar 2 minutes restRead More

CrossFit OwnIt – CrossFit Metcon Nate (AMRAP – Rounds and Reps) AMRAP in 20 minutes 2 Muscle-Ups 4 Handstand Push-Ups 8 Kettlebell Swings (2/1.5 pood)In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click here*changing to 28 minute AMRAP and partner...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (12 minute EMOM 2 power snatches @ 75-80% across) Weightlifting Strict press (5×4 @ 80%) Metcon Metcon (Time) 3 rounds :45 second wall sit w/ or w/o weight 10 strict toes to bar/ strict knee raises 20 banded good morningsRead More