CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner Hotshots 19 8 rounds 30 Air squats (synchro) 19 Power cleans (135/95) (split) 7 Strict pull ups (synchro) 400m run (together)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Beach workout @ 9 AM at spessard Holland north! Partner wod For Time: 60 Air Squats 10 synchro Burpees 50 Sit-Ups 10 synchro Burpees 40 Lunges 10 synchro Burpees 30 foot HSW (15 feet each) or partner wheelbarrow carry 10 synchro Burpees 30 foot HSW (15 feet each) or partner wheelbarrow carry 40 Lunges 10 synchro Burpees 50 Sit-Ups 10 synchro Burpees 60 Air Squats *gym is closed cause of seminar. We will have open gym 5:30-7:30 am then our beach wod at 9 am.Read more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (10 Minute EMOM) 1 Power snatch + 1 squat snatch *work up to 75% of power snatch Metcon Metcon (Time) 5 individually timed rounds E4MOM 12 single DB box step ups (24/20) (50/35) 24 DB snatch (50/35) 12 single DB box step upsRead more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (6×3 @ 80% (no pause) Metcon Metcon (AMRAP – Reps) Partner workout 24 min AMRAP Max cals on rower or bike *must switch every 45 secondsRead more

CrossFit OwnIt – CrossFit Weightlifting Snatch (Snatch skill day 4) Part 1 (all weeks): With PVC: Burgener Warm-up Skill Transfer Exercises 5 Behind the neck snatch push press 5 Overhead squat 5 Heaving snatch balance 5 Drop snatch 5 Snatch balance Week 4, Part 2: Repeat STE with empty barbell or PVC then, 3×5 reps Drop snatch *use PVC or light weight, can add weight slowly each set IF speed and lockout are good Metcon Metcon (Time) 3RFT 20 box jump over with step down standard (24/20) 30 WBS (20/14) 400 m runRead more