Wednesday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Deadlift (8×4) Every 1:30 at 80% of 90% of 1RM. Add 5lbs from last time you completed 8×4 Metcon (Time) 4 Rounds for time 200m run 16 C2B Pullups Rx+ 8 bar muscle ups

Tuesday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) With a running clock: …at the 0:00 AMRAP 5 10 TTB 15 cal row …at the 10:00 AMRAP 5 15 KBS, 53/35 10 cal row …at the 20:00 AMRAP 5 10 Thrusters, 95/65 15 cal row

Monday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Power Clean (7×5 @1:45) 5 reps every 1:45 min @75% of 90% of your 1RM. Add 5lbs from the last time you did 7×5. Metcon (Time) 5 RFT*: 15 Unbroken Push Press, 12 Unbroken Overhead Reverse Lunges, (6/side) 9 Unbroken Dead Lifts 95/65 *actual push press(no redip) … More Monday CrossFit Class

Saturday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) With a Partner for time: 60 KB Swings 53/35 90 Burpees to a 6″ target 120 wall balls 20/14 90 Burpees to a 6″ target 60 KB Swings 53/35

Wednesday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard 1: Metcon (Time) 1. Squat Conditioning For time* 7 min CAP: 20 Back Squats, 135/95 20 Back Squat, 155/105 20 Back Squats, 185/125 *No Racks. 1 Bar. Rest 1 minute after completing each weight -rest 3 minutes 2: Metcon (Time) 2. Press Conditioning For time* 7 min … More Wednesday CrossFit Class

Tuesday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Deadlift (7×5) 5 reps every 1:45 min @75% of 90% of your 1RM. Add 5lbs from the last time you did 7×5. Metcon (AMRAP – Rounds and Reps) AMRAP 20 of: 45 Double Unders 15 Box Jump Overs, 24/20 15 KB Goblet Squats, 53/35

Monday August 22, 2016

Crooked River CrossFit – CrossFit View Public Whiteboard Power Clean (6×6) 6 reps every 2 min @70% of 90% of your 1RM. Add 5lbs from the last time you did 6×6. Metcon (Time) 3 RFT: 400m Run 10 Clean and Jerks, 135/95

Saturday August 20, 2016

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) 3 Rounds with a partner: 60 Hang Squat Cleans (95/65) 60 Burpees 800 Meter Run together*split up reps as desired. One person at a time except for the run.

Friday August 19, 2016

Crooked River CrossFit – CrossFit View Public Whiteboard Squat Clean (Build to a Heavy Single) This is not technically a max out attempt. This is more to feel some heavy single reps. If it feels good and your form is good go for it! If not don’t stress over it because we will do a … More Friday August 19, 2016