CrossFit OwnIt – CrossFit Weightlifting Hang squat clean (Every 90 seconds x 10 rounds) 3 Hang squat cleans @ 70% Metcon Metcon (AMRAP – Rounds and Reps) 14 Minute AMRAP 16 Box jumps (24/20) 18 Front rack barbell lunge (75/55) 200m RunRead more

CrossFit OwnIt – CrossFit Skill Handstand Push-ups PART 1 1 round: 10 Tricep push-ups Hollow holds 1x 45 sec hold Handstand hold 1 x 45 sec hold 10 Downward dog forearm push-ups PART 2 8 minutes Scaled: Try a new way to scale HSPU today, or work up to heavy triple DB shoulder press (seated on box) Intermediate: Work up to most difficult HSPU you can using various scaling methods (bands, abmat, full hspu) Rx: 1x max set HSPU, then try scaling up with a deficit or parallettes Metcon Metcon (Time) For Time Partner Workout 100 BFB 10 devils press (50/35) 100 cal row or bike 10 devils press 100 WBS (20/14) 10 devils pressRead more

CrossFit OwnIt – CrossFit Weightlifting Push Press (4×4 @ 75%) Weightlifting Split position strict press (5×2 @ 45% of split jerk) Metcon Metcon (Time) 3 Rounds for time 60 DU (120 SU) 15 DL (225/155) 21 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×3 @ 80%) Metcon Metcon (AMRAP – Reps) 15 min alt emom 11/9 cal row 5-8 c and J (135/95) or 60% Rest * aim for 45 seconds of workRead 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’ll have plenty of scaling options 🙂 6-8 am open gym 8 am class 10 am class Closed rest of day. Regular schedule resumes tuesday.Read more