CrossFit OwnIt – CrossFit Metcon (No Measure) TABATA (16 total rounds) 20 seconds on/10 seconds off alternating between: hollow hold and arch body Metcon (Time) For Time Buy In: 50 cal Row 10-1 box jump overs 100 m sprintRead more

CrossFit OwnIt – CrossFit Metcon (Weight) 10 min EMOM 1 hang squat snatch @ 80% Metcon (AMRAP – Reps) 3 min AMRAP 20 burpees ME power snatch 115/75 *rest 2 minutes and repeat two more times. Score is total power snatchRead more

CrossFit OwnIt – CrossFit Back Squat (25 min to establish 1 RM) Metcon (AMRAP – Reps) 7 min AMRAP 1 squat clean (145/105) 2 pull ups 3 squat clean (145/105) 4 pull ups 5 squat clean (145/105) 6 pull ups etc…Read more

CrossFit OwnIt – CrossFit Metcon (Time) 0-10 Minutes 200 m run 20 HSPU 10 T2B 10-20 Minutes 2RFT 400 m run 100 DU 10 T2B @20 min 2RFT 200 m run 20 STO (105/75) 10 T2BRead more

CrossFit OwnIt – CrossFit Servais (Time) For time: Run 1.5 miles Then, 8 rounds of: 19 pull-ups 19 push-ups 19 burpees Then, 400-meter sandbag carry (heavy) 1-mile farmers carry with 45# dumbbellsIn honor of U.S. Air Force Senior Airman Adam Servais, of Onalaska, Wisconsin, died Aug. 19, 2006To learn more about Servais click hereRead more