CrossFit OwnIt – CrossFit Weightlifting Squat Clean (Work up to a heavy double (not TNG) Metcon Metcon (Time) Teams of 2 For time 100 Calorie row or bike 100 WBS (20/14) 100 T2B 100 Alt DB c&j (50/35)Read more

CrossFit OwnIt – Hi-C Weightlifting Front Squat (12 Minute alt EMOM) 4 Front squats 10/8 Cal row Metcon Metcon (Time) 9-15-21 Lateral burpees over the bar Hang power snatchesRead more

CrossFit OwnIt – CrossFit Weightlifting Push Press (Build to a heavy set of 8.) Metcon Annie (Time) 50-40-30-20-10 Double-unders Sit-upsRead more

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 hereRead more

CrossFit OwnIt – CrossFit Weightlifting Clean and Jerk (14 Minute EMOM) 1 Clean and jerk *Build to a tough single. *Start @ 60%. Weightlifting Clean Pull (5×3 @ 90% of 1RM clean.) Metcon Metcon (Time) 2 rounds 1 Minute plank :45 Second wall-sit 30 Med-ball sit ups 20 Hollow body rocks 10 Alt DB renegade rowsRead more