CrossFit OwnIt – CrossFit Back Squat (5×5 AHAP) Metcon (AMRAP – Rounds and Reps) 10 Min AMRAP 5 “Curtis P’s” (155/105) 10 lateral burpees over the bar *1 “Curtis P” = Power Clean + left lunge + right lunge + push pressRead more

CrossFit OwnIt – CrossFit Push Press (establish heavy 3) Metcon (Time) @ min 0 3 rounds 20 DU 10 WB (20/14) 5 T2B @ min 5 2 rounds 40 DU 20 WB (20/14) 10 T2B @ min 10 1 round 80 DU 40 WB (20/14) 20 T2B *athlete must perform 5 burpees each time he/she breaks on WB or T2B/K2E/knee raises. Record score for last roundRead more

CrossFit OwnIt – CrossFit Metcon (Time) 10 clean and jerks (135/95) 800 m run 6 clean and jerks (185/135) 400 m run 4 clean and jerks (225/155) 400 m run 6 clean and jerks (185/135) 800 m run 10 clean jerks (135/95) *20 min time cap Metcon (No Measure) Midline 5 min EMOM 30 second hollow hold (sx :20)Read more

CrossFit OwnIt – CrossFit Metcon (Time) 18-12-9-12-18 Front Squats (115/75) Box Jumps Pull Ups Deadlift (5×5) RDL 5×5 *Technique over loadRead more

CrossFit OwnIt – CrossFit Metcon (Weight) 8 min EMOM 3 OHS AHAP *First rep must be snatched from floor Randy (Time) For Time: 75 Power Snatches, 75#In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.To learn more about Randy click here Metcon (No Measure) Mobility 4x 30 seconds box shoulder stretchRead more