CrossFit OwnIt – CrossFit Weightlifting Push Press (3×10 @ 60%) Weightlifting Deadlift (5×4 @ 75-80%) Weightlifting Bicep curl (3 x 15 empty barbell bicep curl)Read more

CrossFit OwnIt – CrossFit Metcon Karen (Time) For Time: 150 Wall-Ball Shots, 20# / 14#Read more

CrossFit OwnIt – CrossFit Weightlifting Back Squat (Establish a 3RM for the day) Metcon Metcon (Time) 5 RFT 30 DU (2:1) 9 Pull-ups 6 Lateral burpees over the bar 3 Power cleans (185/135) or 70%Read more

CrossFit OwnIt – CrossFit Weightlifting Snatch (14 Minute EMOM) 1 Snatch + 1 pause OHS *2 Second pause in bottom of squat Weightlifting Snatch Pull (5×3 @ 95-100% of 1RM snatch. ) Metcon Metcon (Time) 2 rounds 200m farmers carry 25 Hollow body rocks 20 Plank rotations 12 DB renegade rowsRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Reps) Partner workout (you go I go) Jolly51 30 Minute AMRAP 200 meter run 51 Pull-Ups 200 meter run 51 Air Squats 200 meter run 51 Push-Ups 200 meter run 51 Box Jumps (24/20 in) 200 meter run 51 Dips 200 meter run 51 Sit-Ups 200 meter run 51 Burpees 200 meter run *This hero workout is dedicated to the four flight crew members and three Pararescue Jumpers (PJ’s) (all US Air Force) who were killed when their HH-60G Pavehawk Helicopter crashed while on a mission on March 15, 2018, in western Iraq.Read more