Daily WOD

CrossFit OwnIt – CrossFit Weightlifting Strict press (4×5 @ 65%) Metcon Metcon (Time) 5 RFT 16 1-DB box step up (50/35) (24/20) 50 DU (75... Read More

CrossFit OwnIt – CrossFit Weightlifting Clean (12 Minute EMOM) 1 1 inch clean *Work up to 75-80% Weightlifting Bench Press (5×3 @ 75-80%) Metcon Metcon... Read More

CrossFit OwnIt – CrossFit Metcon Metcon (Time) For time partner wod 35 minute cap 2k row/120 calorie bike 75 HSPU (HRPU) 50 Box jumps (24/20)... Read More

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (20 Minutes to establish 1RM) *newer athletes work up to a heavy single and then complete a... Read More

CrossFit OwnIt – CrossFit Weightlifting Snatch (Snatch skill work day 1) Part 1 (all weeks): With PVC: Burgener Warm-up Skill Transfer Exercises 5 Behind the... Read More

CrossFit OwnIt – CrossFit Weightlifting Front Squat (20 Minutes to establish 1RM) Recommend rep scheme: 5-3-2-1-1-1 Metcon Metcon (Time) 3RFT 400 m run 32 WBS... Read More

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) 35 min alt emom 12/10 cal bike 50 DU (75 SU) 12/10 cal row 5-9 burpee... Read More

CrossFit OwnIt – CrossFit Weightlifting Push Press (18 Minutes to establish 1RM) This week will focus on testing push press, front squat, and clean and... Read More