CrossFit OwnIt – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) Partner workout 13 minute AMRAP 20 thrusters (95/65) 20 T2B 200m run (together) Rest 2 minutes 13 minute AMRAP 15 power snatches (95/65) 15 C2B pull ups 15 calorie row or bikeRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Split Jerk (6 sets x 3 reps @ 70% *focus on speed and footwork ) Recovery track Turkish Get Up (4 sets x 6 reps *3 reps each arm ) Metcon Metcon (AMRAP – Reps) CrossFit & recovery track Valentine’s Day workout 18 minute AMRAP (partner) 150 synchro air squats 150 DU/single unders (each partner) *remainder of time: max calories on machine *one partner holds plank while the other partner works Score = caloriesRead more

CrossFit OwnIt – CrossFit Skill Metcon (Time) Butterfly pull ups Recovery track Metcon (Time) Elevated feet ring rows 4 sets x 10 reps Metcon CrossFit track Metcon (Time) 8-7-6-5-4-3-2-1 Devils press (50/35) Wall walks Recovery track metcon Metcon (Time) For time 12-11-10-9-8-7-6-5-4-3-2-1 KBS Inch worm push upsRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Bench Press (6 sets x 3 reps *increase weight from last week ) Recovery track Metcon (Weight) DB floor press 4 sets x 10 reps Metcon CrossFit track Metcon (Time) 5 rounds for quality (22 minute cut off) 50 foot 2-DB front rack lunge (50/35) 15 HRPU 3 rope climbs Recovery track metcon Metcon (Time) 5 rounds for quality (22 minute cut off) 50 foot walking lunge 15 elevated push ups 5 lay to stand rope climbs Run club Metcon (Time) Run club at 4:30 pm E3:30MOM x 8 sets 400m runRead more

CrossFit OwnIt – CrossFit Weightlifting CrossFit track Deadlift (6 sets x 3 reps @ 80% ) Recovery track Metcon (Weight) Single leg KB RDL 4 sets x 16 reps *8 reps each leg Metcon CrossFit track CrossFit Games Open 14.4 and 23.1 RX (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 toes-to-bars 40 wall-ball shots 30 cleans 20 muscle-ups F: 14lb ball to 9ft target, 95lb M: 20lb ball to 10ft target, 135lb Recovery track metcon CrossFit Games Open 23.1 Scaled (Ages 16-54) (AMRAP – Reps) 14 minutes of: 60-calorie row 50 hanging knee raises 40 wall-ball shots 30 cleans 20 chin-over-bar pull-ups F: 10lb ball to 9ft target, 65lb M: 14lb ball to 10ft target, 95lbRead more