CrossFit OwnIt – CrossFit Weightlifting Clean (13 minute EMOM 1 power clean + 1 hang clean * start at 60% and build ) Weightlifting Strict press (5 sets x 4 reps @ 60-70%) Metcon Metcon (Time) 3 rounds 200m farmers carry 20 plank up downs 20 v-ups/tuck crunchesRead More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner workout This workout is in honor of CrossFit Games athlete Lazar Djukic, who sadly passed away during event 1 of the CrossFit Games this Thursday. We want to do this workout with our community to honor him and his family. We are praying for his family for...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 35 minute alt EMOM 40 seconds on/20 seconds off Calorie bike KB sumo DL high pull Calorie row Burpee box step ups Sit upsRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Complex of: 1 clean pull + 1 low hang clean + 1 jerk 5 sets @ 75% of clean and jerk ) Metcon Metcon (Time) For time 50 calorie row or bike 40 box jump overs (24/20) 30 C2B pull ups 20 clean and jerks (135/95) 10...Read More

CrossFit OwnIt – CrossFit weightlifting Back Squat (4 sets x 10 reps @ 60%) Metcon Metcon (Time) 5 rounds for time 40 double unders 20 wall ball shots (20/14) Metcon Metcon (Time) Run club at 4:30pm Easy 5k runRead More

CrossFit OwnIt – CrossFit weightlifting Split position strict press (5 sets x 5 reps @ low weight ) Metcon Metcon (AMRAP – Rounds and Reps) 18 minute AMRAP 300m run 6 wall walks or 50 foot handstand walkRead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (4 reps @ 70% 3 reps @ 73% 2 reps @ 75% X 2 sets of all of it ) Metcon Metcon (AMRAP – Rounds and Reps) 3 minute AMRAP 5 deadlifts (185/135) 5 lateral burpees over the bar 5 T2B *rest 2 minutes x 3 setsRead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 minute EMOM Minute 0-4 2 snatches @ 70% Minute 4-8 2 snatches @ 75% Minute 8-12 1 snatch @ 80% ) Weightlifting Behind the neck snatch grip strict press (5 sets x 4 reps @ moderate weight across ) Metcon Metcon (Time) 3 rounds 30 sit ups 20...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Partner 27-21-15-9 Cleans (135/95) HSPU 4 rounds 24 synchro air squats 24 alt db snatch (50/35) 24 C2B pull ups/pull upsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 35 minute alternating EMOM 40 seconds on/20 seconds off Calorie bike 10-20 split jumps Calorie row 10-20 1-DB box step ups 10-20 hanging knee raisesRead More