Daily WOD

CrossFit OwnIt – CrossFit Weightlifting Strict press (5×3 @ 75%) Metcon Metcon (AMRAP – Reps) 21 Minute alt EMOM 13/11 Calorie row or bike 5-12... Read More

CrossFit OwnIt – CrossFit Weightlifting 1 Snatch pull + 1 Power position squat snatch (*Start @ 50% and build to a moderate weight) 12 Minute... Read More

CrossFit OwnIt – CrossFit Metcon Viola (AMRAP – Rounds) AMRAP in 20 minutes 400 meter Run 11 Power Snatches (95/65 lb) 17 Pull-Ups 13 Power... Read More

CrossFit OwnIt – CrossFit Weightlifting Deadlift (7-7-7-7) Start @ 65% and build. *Attempt to end at heavy 5 from last week Metcon Metcon (AMRAP –... Read More

CrossFit OwnIt – CrossFit Skill Pull-ups Week 4 – CTB progression PART 1 2 rounds for quality: 20 sec Hollow hold (scale: knees bent) 20... Read More

CrossFit OwnIt – CrossFit Weightlifting Strict press (5×5 @ 70%) Metcon Metcon (Time) 5 Rounds for time 48 DU 12 Hang squat cleans (95/65) 3... Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat Build to a heavy set of 3 and then complete 5 sets x 2 reps at this weight... Read More

CrossFit OwnIt – CrossFit Weightlifting Power clean + Push jerk 12 Minute EMOM Minute 0-3 3 Power cleans + 2 Push jerks @ 70% Minute... Read More