Happy halloween

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner WOD: 2 rounds 10 thrusters 135/95 31 c2b 10 thrusters 31 handstand push ups 10 thrusters 31 Lunges 10 thrusters 31 burpees

Friday CF Class

Crooked River CrossFit – CrossFit View Public Whiteboard Overhead Squat Metcon (Time) For Time 30 Hang cleans 95/65 10 Cal row 20 Power cleans 115/75 20 Cal Row 10 Clean and Jerks 135/95 30 Cal Row

Tuesday CF WOD

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (5 Rounds for time) Parrolette HoldsScale to knees above hips off boxes Metcon (Time) For time 10-1 Deadlift 185/115 HR Push ups * 1 rope climb between each round

Mon cf class

Crooked River CrossFit – CrossFit View Public Whiteboard Back Squat (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 12 min amrap 3 wall climbs 6 front rack lunges 115/75 9 t2b

Wednesday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Split Jerk (3-3-3-3-3) Build to a 3RM Metcon (Time) for time: 21-15-9 OHS 115/75 6-4-2 Rope ClimbsIf you do not have adequate form on overhead squats or you cannot get proper depth, scale to front squats.

Tuesday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) “Pickard” 800m run then 8 Rounds 16 Push-Ups 10 Squat Cleans 95/65 16 Pullups 10 Deadlifts 95/65 16 Double Unders 10 KB Swings 53/35 then 800m run 35 minute time cap