Saturday Partner mash

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) For time as a team: Fran 21-15-9 Thrusters 95/65 Pull ups Grace 30 Clean And jerks 135/95 Helen 3 rounds 400m run (both) 21 KB swings 53/35 12 pull ups Isabel 30 Snatch 135/95

Friday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Squat Clean + Front Squat (7×5) Squat Clean + Front Squat Use 90% as your max clean, take 75% of that number New round every 1:45 1x 1+4 2x 2+3 1x 3+2 2x 4+1 1x 5+0 If you are not comfortable with your clean or you want … More Friday CrossFit Class

Wednesday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Deadlift (8×4) Every 1:30 at 80% of 90% of 1RM Metcon (Time) Sprint WOD 2 rounds for time: 200m run 10 wall balls 20/14 200m row 10 slam balls 50/30

Tuesday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Power Clean (7×5) Every 1:45. 75% of 90% of 1RM Try to go Touch and Go as much as possible. Metcon (Time) 3 rounds for time 2 rope climbs 60 double unders 2 rope climbs 15 ring dips

Christmas Eve WOD!

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon 12 Days of Christmas (Time) Barbell set at 115/75 1 Thruster 2 Push Press 3 Hang Power Cleans 4 DeadLifts 5 Burpees 6 Pullups 7 Air Squats 8 Toes to Bar 9 Hand Release Pushups 10 KB Swings 53/35 11 Overhead Squats 12 Power Snatches

Saturday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner WOD 6 rounds total(relay style) 400m run Then 12 Rounds total(relay style) 10 ground to overhead(weight plate) 45/35 10 Overhead lunges 45/35

Friday July 22, 2016

Crooked River CrossFit – CrossFit View Public Whiteboard Squat Clean + Front Squat (6×6) Every 2 minutes on the 2 minutes @ 70% of 90% of 1RM Clean set 1: 1+5 set 2: 2+4 set 3: 3+3 set 4: 4+2 set 5: 5+1 set 6: 6+0 If you are not comfortable with your clean or … More Friday July 22, 2016

Wednesday July 20, 2016

Crooked River CrossFit – CrossFit View Public Whiteboard Deadlift (7×5) Every 1:45 minutes on the 1:45 minutes @ 75% of 90% of 1RM Metcon (Time) For Time: 4 Rounds CRC Run (back to front) 20 burpees

Tuesday July 19, 2016

Crooked River CrossFit – CrossFit View Public Whiteboard Power Clean (6×6) Every 2 minutes on the 2 minutes @ 70% of 90% of 1RM Metcon (AMRAP – Reps) 15min AMRAP 1-2-3-4-5-6-7.. Clean and Jerk 1 Round of “cindy” after each set (5 Pullups 10 Push Ups 15 Air Squats) Rx+ 155/105 Rx 115/95

Monday CF Class

Crooked River CrossFit – CrossFit View Public Whiteboard EMOM work 10 min EMOM Odd: Tuck hold (Rings or Boxes) Beginners plank hold Even: Handstand Walk 12′ or Handstand Holds 30 sec Metcon (AMRAP – Reps) 8 min Amrap 1000m Row (buy in) Squat snatch 135/95 RX+ RX- 95/65 Score = Total snatches