CrossFit OwnIt – CrossFit Metcon Bert (Time) For time: 50 burpees 400-m run 100 push-ups 400-m run 150 walking lunges 400-m run 200 squats 400-m run 150 walking lunges 400-m run 100 push-ups 400-m run 50 burpeesU.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Build to 1RM) Metcon Metcon (Time) 3 rounds for time 11 squat cleans (135/95) 22 C2B pull upsRead More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (Every 2 minutes x 8 rounds 2 cleans and jerks *build to a heavy double ) Weightlifting Clean grip deadlift (4 sets x 4 reps @ 90% of clean ) Metcon Metcon (Time) 3 rounds 1 minute plank 30 Russian twists 20 Barbell bicep curlsRead More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) partner 24 minute AMRAP 50 toes to bar 50 calorie bike or row 50 pogo lateral burpees over the bar 50 squat cleans (95/65)Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (5 reps @ 65% 4 reps @ 68% 3 reps @ 70% x 3 sets (70% only)) Metcon Metcon (Time) For time 50 1-DB box step ups (50/35) (24/20) 40 Deadlifts (185/135) 30 SHSPU 20 1-DB Alt Devils press (50/35) 10 RMURead More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (Build to a 1RM) Metcon Metcon (AMRAP – Reps) 4 minutes on/2 minutes off x 3 rounds 400m run max wall balls (20/14) with remaining timeRead More

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 110% of clean) Metcon Metcon (Time) Partner workout 30 seconds on/30 seconds off 200 calories on bike or row 100 pull ups 200 DU/350 SU 100 front rack lunge (115/75) Metcon Metcon (Time) Run club at 4:30pm 300 m warm up run...Read More

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (Build to a 1 RM) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 20 empty barbell thrusters (45/35) 20 lateral burpees over the barRead More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (9 total reps @ 85-93% *use good judgement. Can break up however you want ) Metcon Metcon (Time) 3 RFT 21 T2B 15 power cleans (135/95)Read More

CrossFit OwnIt – CrossFit Weightlifting Mid hang power snatch (Weight) 12 minute EMOM minute 0-4 2 mid hang power snatches @ 60% minute 4-8 2 mid hang power snatches at 65% minute 8-12 2 mid hang power snatches @ 70% Weightlifting Bench Press (5 sets x 4 reps @ 70%) Metcon Metcon (Time) 3 rounds...Read More