Friday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Squat Clean + Front Squat (8×4) Use 90% as your max clean, take 80% of that number. Add 5 lbs from the last time you did 8×4. New round every 1:30 2x 1+3 2x 2+2 2x 3+1 2x 4+0 If you are not comfortable with your clean … More Friday CrossFit Class

Wednesday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Power Clean (8×4) Every 1:30. 80% of 90% of 1RM Try to go Touch and Go as much as possible. Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 10 Wall balls 20/14 1 Rope Climb

Tuesday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Deadlift (10×3) Every 1:15 at 85% of 90% of 1RM. Add 5lbs from last time you did 10×3. Metcon (Time) “Twister” 3 RFT: 10 Power Snatch, 95/65 10 Lateral Burpee 2 RFT 15 Power Snatch, 115/80 15 Lateral Burpees 1 RFT 30 Power Snatch, 135/95 30 Lateral … More Tuesday CrossFit Class

Monday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Daniel (Time) For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.To learn more about Daniel click here

Saturday September 3, 2016

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 20 min AMRAP with a partner *relay style: 12 Box Jumps 24/20 10 Pushups 8 T2B*Partner 1 will complete 1 round while partner 2 rests. Then Partner 2 will complete 1 round while partner 1 rests.

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 Add 5lbs from the last time you did 7×5 If you … More Friday CrossFit Class