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

CrossFit OwnIt – CrossFit CrossFit Games Open 16.2 (AMRAP – Reps) 4-Minute AMRAP + Bonus Time of: 25 Toes To Bar 50 Double Unders Squat Cleans* *Round 1 – 15 @ 135# / 85# *Round 2 – 13 @ 185# / 115# *Round 3 – 11 @ 225# / 145# *Round 4 – 9 @ 275# / 175# *Round 5 – 7 @ 315# / 205# Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.Read more

CrossFit OwnIt – CrossFit Metcon (No Measure) Ring Dips 6 x 6 + lb Metcon (No Measure) 16 Minutes even minute: 40 DU (2:1) odd minute: 9 burpees *Rx plus 11 burpeesRead more