Tuesday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Back Squat (5-5-5) add 5lbs to previous 5RM Metcon (AMRAP – Reps) 6 min AMRAP 30 Pullups 50 Wall Balls 20/14 Max Reps of Handstand Pushups *score is total repsRest 5 minutes Metcon (AMRAP – Reps) 6 minute AMRAP 300 Double Unders AMRAP of Situps

Monday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 20 min AMRAP with a Partner 60 Row Calories 60 Lateral Burpee (Over Barbell)s, 135/95 lbs 60 Hang Power Cleans 60 Toes-to-bars 60 Push Jerks, 135/95 lbs Split reps up

Murph

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more … More Murph

Friday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Push Jerk (5-5-5) Build to a 5RM Metcon (Time) For time: 40 Row Calories 30 Box Jumps, 24/20 in 20 Toes-to-bars 10 Power Cleans, 185/125 lbs 20 Toes-to-bars 30 Box Jumps, 24/20 in 40 Row Calories

Wednesday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Power Snatch (5-5-5) Build to a 5RM. These do not have to be Touch n Go. Metcon (AMRAP – Reps) 7 min AMRAP 2 Wall Balls 20/14 4 Deadlifts, 155/105 lbs 6 Wall Balls 8 Deadlifts 10 Wall Balls 12 Deadlifts 14 Wall Balls 16 Deadlifts *continue … More Wednesday CrossFit Class

Tuesday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Weighted Strict Ring Dip (5-5-5) Build to a 5RM Metcon (Time) 3 rounds for time of: Run, 600 m 25 Kettlebell Swings, 53/35 lbs 15 Pull-ups

Monday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Back Squat (5-5-5) Build to a 5RM Metcon (Time) For time: 63 Double Unders 21 Thrusters, 95/65 lbs 45 Double Unders 15 Thrusters, 95/65 lbs 27 Double Unders 9 Thrusters, 95/65 lbs

Saturday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds with a partner 20 pullups(partner 1) 20 pullups(partner 2) 30 pushups(partner 1) 30 pushups(partner 2) 40 situps(partner 1) 40 situps(partner 2) 50 squats(partner 1) 50 squats(partner 2) * one person works at a time

Friday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Bench Press (Build to a 1RM) Metcon (Time) For time: 55 Bar Facing Burpees 34 Overhead Squats, 95/65 lbs 21 Muscle-ups Rx+ Muscle Ups Rx- 42 Ring Dips

Wednesday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Hang Squat Clean (Build to a 1RM) Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 2 Wall Climbs 7 Hang Power Cleans RX+ 155/105 Rx 135/95