June 29, 2016

Crooked River CrossFit – CrossFit View Public Whiteboard Power Snatch (3-3-3-3-3) Annie Meets Jackie (Time) 50 Dubs 1000 M Row 50 Sit ups 40 Double unders 40 sit ups 50 Thrusters 45/35 30 Double unders 30 Sit ups 30 Pull ups 20 Double unders 20 sit ups 10 Double unders 10 Sit ups

Tuesday 6/28

Crooked River CrossFit – CrossFit View Public Whiteboard EMOM Ring Dips/ HSPU Strict: OTM Reps 7, 5 or 3 Odd : Ring Dips Scale Ring Push ups Even: Strict HSPU Scale Pads or Wall Walks Metcon (Time) 3 RFT CRC Run (600m) 15 Clean and Jerks 135/95 RX- 115/75

Granite Games 16.3

Crooked River CrossFit – CrossFit View Public Whiteboard Back Squat (3-3-3-3-3) Granite Games 16.3 (Time) Granite Games 16.3 For Time: 5-10-15-20-15-10-5 OHS 115/75 T2B

Partner amrap

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon Metcon (AMRAP – Rounds and Reps) Partner 20 min Amrap 1: 400m MB Run -Rotate- 2: 100 Dubs 100 Wipers 100 slam balls

Friday June 24, 2016

Crooked River CrossFit – CrossFit View Public Whiteboard Push Jerk (5-5-5) Build to a 5RM Metcon (AMRAP – Rounds and Reps) 20 min AMRAP 5 Chest to Bar Pullups 10 Ring Dips 15 Overhead Squats 95/65

Wednesday June 22, 2016

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) 10 min AMRAP 50 Double Unders 15 Toes to Bar 10 Snatches Rx+135/95 50 Double Unders 15 Toes to Bar 10 Snatch Rx+155/105 50 Double Unders 15 … More Wednesday June 22, 2016

Tuesday June 21, 2016

Crooked River CrossFit – CrossFit View Public Whiteboard Power Clean (5 reps EMOM x 10) ~50% of 1RM Metcon (Time) 5 Rounds for time: 20 Burpees 20 KB Swings 53/35

Monday June 20, 2016

Crooked River CrossFit – CrossFit View Public Whiteboard Back Squat (5-5-5) Metcon (AMRAP – Reps) 17 min AMRAP 50 cal row 50 wall balls 20/14 50 shoulder to overhead 115/85 50 Box Jumps 24/20

Saturday June 18, 2016

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner WOD 21 minute AMRAP Relay style for each round 3-6-9-12-15-18-21… Cal Row Power Clean 135/95 Ring Dip

Friday June 17, 2016

Crooked River CrossFit – CrossFit View Public Whiteboard Push Jerk (3-3-3-3-3) Build to a 3RM Metcon (Time) For time: 3 rounds of: 5 Front Squats, 185/125 lbs 10 Handstand Push-ups — then — 3 rounds of: 10 Pistols (Alternating Legs) 5 Shoulder-to-Overheads, 185/125 lbs RX- 155/105 x2 Air Squats