CrossFit OwnIt – CrossFit Metcon (No Measure) SKILL (15 Minutes) Work on MU or MU progression *for those that are proficient work on efficiency Metcon (Time) For Time 3RFT 400 m Run 40 air squats 20 lateral burpees over the bar 10 SDHP (115/75) *For those competing in open: Walk through WODRead more

CrossFit OwnIt – CrossFit CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15 Toes-To-Bar 18 Clean and Jerk 18 Toes-To-Bar 21 Clean and Jerk 21 Toes-To-Bar *If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc. Front Squat (5-5-5) 20 minutes work up to heavy 5Read more

CrossFit OwnIt – CrossFit Clean and Jerk 24 Minutes 3 position clean Power Hang (above knee) Floor + Split Jerk *Work up to heavy complex Metcon (AMRAP – Reps) In Teams of 3 9 min AMRAP 50 Push Press (135/95) 50 Push Press (155/105) AMRAP (185/135) with remainder of time *share one bar. you go I goRead more

CrossFit OwnIt – CrossFit Metcon (Time) 50 cal row 40 DL (155/105) 30 box jumps (24/20) 20 FS (155/105) Metcon (Time) 3RFT 20 WB (20/14) 50 DU (2:1) 20 WB (20/14) *2 min rest between each roundRead more

CrossFit OwnIt – CrossFit Nate (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings, 70#In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.To learn more about Nate click hereThis will be extended in time and performed as a partner WOD with scaled options 🙂Read more