CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (12 Minute EMOM Minute 0-4 2 squats cleans + 2 jerks @ 70% Minute 4-8 2 squat cleans + 1 jerk @ 75% Minute 8-12 1 squat clean + 1 jerk @ 80%) Weightlifting Clean grip RDL (4×3 @ 100% of 1RM clean ) Weightlifting Metcon (Time)...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 800m wall ball carry together (switch whenever) 100 back rack lunges (135/95) 75 Power cleans (135/95) 50 Push jerks (135/95) 25 Power snatches (135/95) 800m wall ball carry together (switch whenever) *scale run to 1k row or 50 cal bikeRead More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 23.2A Rx (All Ages) (AMRAP – Reps) Complete as many reps as possible in 15 minutes of: 5 burpee pull-ups 10 shuttle runs (1 rep = 50 ft) *Add 5 burpee pull-ups after each round. Metcon CrossFit Games Open 23.2A Scaled and Foundations (All Ages) (AMRAP –...Read More

CrossFit OwnIt – CrossFit Weightlifting Back Squat (5 sets x 3 reps building (start at 70% and build by feel)) Metcon Metcon (AMRAP – Rounds and Reps) Team of 2 @ moderate pace (Split all work except single unders) 16 min AMRAP 60 cal row or bike 60 box jumps (20 inches for everyone) 60...Read More

CrossFit OwnIt – CrossFit Skill Metcon (AMRAP – Reps) Week 4 PU/CTB PART 1 20 sec Hollow hold (scale: knees bent) 20 sec Arch hold 10 band lat pull downs 10 Kipping swings, feet together 5-10 second top-of-pull-up hold (scale: hold on rings with feet on floor) PART 2 5 sets (7 min time limit)...Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (5 sets x 4 reps as heavy as possible with success. (Do not push to failure. Aim for 75-80%) *building) Metcon Metcon (Time) 3 Rounds for time 400m Run 15 Dead-lifts (115/75) 12 Pull ups 9 Shoulder to over head (115/75)Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 5 reps As heavy as possible. Building, without pushing to failure (aim for 75%)) Metcon Metcon (AMRAP – Rounds and Reps) 5 min AMRAP 10 Goblet Squats (53/35) 10 burpees 2 min rest 5 min AMRAP 10 FR KB lunge (53/35) 50 DURead More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Every 90 seconds x 10 sets 1 Snatch deadlift + 1 Hang snatch + 1 Snatch Aim for around 70-75% of 1RM snatch for majority of sets) Weightlifting Bench Press (5 sets x 3 reps @ 15lbs lighter then heavy 3 established on January 15th. *if you weren’t here...Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner 20 minute AMRAP 100 DU 75 Push ups 50 1-DB OH lunge (50/35) 30 Devil’s press (50/35)Read More

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb Metcon CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP –...Read More