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

CrossFit OwnIt – CrossFit Metcon Metcon (Time) Partner WOD 2 rounds 50 WBS (20/14) 25 Burpee box jump overs (24/20) 20 Hang power cleans (135/95) 3 rounds 60 DU (2:1) 40 Synchro air squats 10 Devil’s press (50/35)Read more

CrossFit OwnIt – CrossFit Weightlifting Front Squat (5×3 @ 80%) Metcon Metcon (Time) 4 RFT 300M run 18 Alt OH DB lunge (50/35) (9 each arm) 12 T2BRead more

CrossFit OwnIt – CrossFit Weightlifting Power Clean (10 Minute EMOM) 3 Touch & go @ 78% Metcon Metcon (AMRAP – Rounds and Reps) 4 min amrap 9 DL (115/75) 7 Box Jumps (24/20) 5 STO (115/75) Rest 4 mins x 3Read more