CrossFit OwnIt – CrossFit Weightlifting Front Squat (5 sets x 1 rep @ 90% ) Metcon Metcon (Time) For time 45 deadlift (205/145) 15 ring MU/bar MU or 30 reps of a pull up variation 30 wall facing HSPU or regular HSPURead more

CrossFit OwnIt – CrossFit Weightlifting Clean Pull (4 sets x 3 reps @ 95% of clean ) Metcon Metcon (AMRAP – Reps) 24 minute Alt EMOM (45 seconds on/15 seconds off) 15/12 calorie row 6-8 shuttle runs 15/12 calorie bike 20 single DB box step ups (24/20) (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (5 sets x 2 reps @ 60%) Metcon Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 30 Alt DB snatch (50/35) 15 T2B 60 DU Metcon Metcon (Time) Run club at 4:30 pm 200 m warm up 8×400 m run 100 m walk between efforts *make each run a progressive effort 200 m cool downRead more

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 in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death. Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony. He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.To learn more about Bert click here4th of July workout. Workout is PARTNER. The burpees are synchro and...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