CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner 20 calorie bike/row Directly into 10 rounds of 10 Deadlift (95/65) 10 Push press (95/65) 20 calorie bike/row Directly into 8 rounds of 10 Front rack lunges (95/65) 10 Push ups 20 calorie bike/row Directly into 6 rounds of 10 Hang power cleans (95/65) 40 DURead more

CrossFit OwnIt – CrossFit Weightlifting Deadlift (4×9 Start @ 65% and build) Metcon Metcon (AMRAP – Reps) In a 14 min window 50/42 cal bike 50/42 cal row Max burpees with remaining time *score = burpeesRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner For time Angies house 40 Pull-ups 40 Push ups 40 Sit ups 40 Air squats Helens house 400m run 42 KBS (53/35) 24 BMU/C2B Frans house 45 Thrusters (115/75) Nancy’s house 400m run 30 OHS (115/75) Grace and Isabel 20 snatches (115/75) 20 c and j (115/75) Kelly’s house 400m run 60 Box jumps (30/24) 60 WBS (20/14)Read more

CrossFit OwnIt – CrossFit Skill Pull-ups Week 6 – Bar muscle-up progression PART 1 Bottom of ring dip stretch Bully stretch Then 2 rounds for quality: 10 Band lat pull-downs 10 Kipping swings, feet together – work up to hips to bar Kip swing if able 5 Delayed Kip swing off boxes – work up to hips to bar if able PART 2 For 7 minutes: Scaled: work your way down to smallest band on Strict / Kipping pull-ups, work on top-of the-pull-up holds and negatives Intermediate: work on bar muscle-up drills and work your way to the most challenging version you are able to get (jumping, bands, partner assisted, etc) Rx: try this complex a few times or make up one of your own 1 kipping TTB 1 kipping pull-up 1 kipping CTB pull-up 1 bar muscle-up Metcon Metcon (AMRAP – Rounds and Reps) Teams of 2 (You go...Read more

CrossFit OwnIt – CrossFit Weightlifting Strict press (5×2 @ 80%) Metcon Metcon (AMRAP – Rounds and Reps) 12 Minute AMRAP 3 Power cleans (225/155) or 75% 30 Air squats 60 DU (2:1)Read more