CrossFit OwnIt – CrossFit Weightlifting Snatch (7 sets of 1 rep @ 80-85% *All reps in this range ) Metcon Metcon (Time) 3 Rounds for time 9 Wall walks 15 Dead-lifts (185/135)Read more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (2 @ 80% 1 @ 83% 1 @ 85% 1 @ 88% x 2 sets) Metcon Metcon (Time) For time 60 Calorie row or bike 50 T2B 40 2 DB box step overs (50/35) (24/20) Metcon Metcon (Time) Run club at 4:30pm 800m warm up run *increase pace at the turn around to get heart rate up For totaltime increasing in pace each round 1200m run Rest 4 minutes 1000m run Rest 3 minutes 800m run rest 2 minutes 600m run rest 1 minute 400m run rest :30 seconds 200m runRead more

CrossFit OwnIt – CrossFit Weightlifting Push Press (Heavy with success 5 sets x 4 reps across at the same weight) Metcon Metcon (AMRAP – Rounds and Reps) 18 Minute AMRAP 19 wall balls (20/14) 200m runRead more

CrossFit OwnIt – CrossFit Metcon CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 95lb/65lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 bar muscle-ups 12 bar-facing burpees Time cap: 12 minutes, including 3-minute rest period CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps) 3 rounds of: 10 snatches 65lb/45lb 12 bar-facing burpees Then, rest 3 minutes before continuing with: 3 rounds of: 10 chin-over-bar pull-ups 12 bar-facing burpees (may step over bar) Time cap: 12 minutes, including 3-minute rest period Weightlifting Front Squat (5×5 as heavy as possible with success. (do not push to failure) *build each set)Read more

CrossFit OwnIt – CrossFit Metcon (Time) Bike and rowathon 8-10 am! If you are signed up you know your heat time! we will have open gym 6-8 am before the event as well as 10:30am-12:00pm open gym after eventRead more