CrossFit OwnIt – CrossFit Weightlifting Snatch (5 minute EMOM 2 snatches @ 75% Rest 2 minutes 5 minute EMOM 1 Snatch @ 80% ) Weightlifting Snatch Pull (4 sets x 4 reps @ 95% of snatch ) Metcon Metcon (Time) 3 rounds :45 second high plank to low plank 20 Barbell good mornings 15 1-DB tricep extensionRead more

CrossFit OwnIt – CrossFit Metcon Holleyman (Time) 30 Rounds for time of: 5 Wall-Ball Shots, 20# /14# 3 Handstand Push-ups 1 Power Clean, 225#/ 155#In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004To learn more about Holleyman click hereWorkout will be individual tomorrow not partner for Veterans Day, this Saturday ONLY. Don’t forget brunch at 11am also!!!Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (4 sets x 10 reps @ 60%) Metcon Metcon (AMRAP – Reps) 24 minute Alt emom at easy pace 40 seconds on/20 seconds off for transition 12/10 calorie row 40 crossover single unders 12/10 calorie bike 1-2 rope climbsRead more

CrossFit OwnIt – CrossFit Weightlifting Power position snatch (2 reps @ 65% 2 reps @ 70% x 3 sets ) Metcon Metcon (Time) 4 RFT 75 DU 15 C2B pull ups 5 wall walksRead more

CrossFit OwnIt – CrossFit Weightlifting Deadlift (traditional deadlift with a :05 second descent each rep 4 sets x 2 reps @ 75%) Metcon Metcon (AMRAP – Reps) Partner workout Teams of 2 4 minutes on/1 minute off x 4 45/40/35 calorie row or bike buy in Max clean and jerk with remaining time (135/95) or 55-60% *score = clean and jerk Calories are for male/male, male/female, or female/female pairs Metcon Metcon (Time) Run club at 4:30 pm 36 min run Increase pace every 6 minutesRead more