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

CrossFit OwnIt – CrossFit Weightlifting Clean (Every 1:15 x 12 rounds) 2 Squat cleans + 1 jerk Weightlifting Clean grip RDL (5×5@ 100% of clean) Metcon Metcon (Time) 3 Rounds 10 Barbell bicep curl 15 Banded good mornings 20 Side lunges 30 Sit ups :45 OH KB/DB holdRead more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 3 rounds 100 DU 30 Double DB snatch (50/35) 10 Bar MU/20 c2b/pull-ups 2 rounds 20 Power clean & jerks (185/135) or 70% 10 Wall walksRead more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (10 Minute EMOM) 3 Power snatches *Work up to 80% Metcon Metcon (AMRAP – Reps) 15 min amrap Team of 2 Split as needed 5-10-15-20-25… BBJO (24/20) WBS (20/14) Cal bike or rowRead more

CrossFit OwnIt – CrossFit Weightlifting Push Press (3×5 @ 75%) Weightlifting Split position strict press (6×3 @ 35-40% of split jerk) Metcon Metcon (Time) 2 Rounds for time 800m Run 12 Squat cleans (225/155) or 80% of squat cleanRead more