CrossFit OwnIt – CrossFit Weightlifting Push Press (5 @ 63% 4 @ 65% x 2 sets 3 @ 68% x 2 sets (Use clean and jerk as baseline)) Metcon Metcon (Time) In teams of 2 20 min cut off 150 burpees 150 cal row or bike *only one partner works at a time but you may split however you want in terms of reps and rounds. Metcon Metcon (Time) Run club at 4:30pm Run club 400 m warm up run 2 mile run for time. Run at :45 seconds slower than projected 1 mile pace. Speed up for last 800 If you can. 400 m cool down runRead more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (3+4 @ 75% 3+3 @ 80% x 3 sets (last percentage only) ) Metcon Metcon (AMRAP – Rounds and Reps) 4 min AMRAP 10 DL (135/95) 30 DU (50 SU) 10 sit ups *rest 1 min x 3. Pick up where you left off. Total rounds and reps for scoreRead more

CrossFit OwnIt – CrossFit Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph click hereWe will have scaling options or you can make it a partner workout 🙂 6-8 am open gym 8 am class 10 am classRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (12 minute EMOM Minute 0-4 2 snatches @ 65% Minute 4-8 2 snatches @ 70% Minute 8-12 2 snatches @ 75%) Weightlifting Snatch grip RDL (5 sets x 4 reps @ 110% of snatch) Metcon Metcon (Time) 3 rounds 10 strict press 15 DB bicep curls 20 Russian twists w/ or w/o weightRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time Partner 100 back rack lunges (95/65) 200 WBS (20/14) 100 STO (95/65) 200 DU/400 SU (each) 100 Calorie row or bikeRead more