CrossFit OwnIt – CrossFit Skill Pull-ups (1 ME set of strict Pull Ups or one ME set scale up) Metcon Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 25 BBJO (24/20) 50 WBS (20/14) 25 BBJO (24/20) 50 T2B 25 BBJO (24/20)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (25 min to establish 1 RM Front squat.) Metcon Metcon (Time) Running: 1:1 rest With running clock: 4 x 100m 3 x 200m 2 x 400m *Record total timeRead more

CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Dorie: AMRAP (with a Partner) in 20 minutes Buy In: 150 meter Partner Carry (each) Then, in time remaining: Partner A completes 1 round of: 15 American Kettlebell Swings (53/35 lb) 10 Burpees 5 Ground-to-Overheads (95/65 lb) Partner B performs: Max Wall Ball Shots (20/14 lb) Partners rotate each round until team completes 150 Wall Balls Then, in time remaining: AMRAP of the 15/10/5 rep rounds above (one partner working at a time) When Partner 1 completes 15/10/5 round, partners switch. Continue, switching after each round until 150 cumulative Wall Balls are completed by the team. Score is numbers of Rounds and Reps of the 15/10/5 completed for both partners combined.Dedicated to WWII hero Doris Miller, of Waco, TX. During the attack in the Pearl Harbor, Doris was asked to assist the captain, who was mortally wounded, to move...Read more

CrossFit OwnIt – CrossFit Weightlifting Power Snatch (5 sets x 2 reps @ 80%) Weightlifting Pause snatch grip DL (5×3 @ 95% of 1 RM snatch. 2 sec pause @ knee.) Weightlifting Overhead Squat (5×2 @ 70%)Read more

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 4 rounds 400m run 15 C&J(155/105) 10 rounds 10 Burpees 10 C2BRead more