The Silent Struggle

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner wod for time: 100 Air bike cals 100 Burpees 100 Slam Balls 100 T2B 100 Hang Cleans 95/65 *100 Dubs between each movement (split)

After party

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) For Time: Angie’s House 20 Pull-ups 20 Push-ups 20 Sit-up (abmat)s 20 Air Squats Helen’s House 400 m Row 21 Kettlebell Swings 53/35 lbs 12 Pull-ups Fran’s House 15 Thrusters 95/65 lbs Nancy’s House 400 m Row 15 Overhead Squats 95/65 lbs Grace/Isabel’s House 20 … More After party

Wednesday CF Class

Crooked River CrossFit – CrossFit View Public Whiteboard Squat Snatch (5-5-5) Reset after each rep Metcon (AMRAP – Reps) 20 min AMRAP 5 Rope climb 25 Cal air bike 5 Wall Climbs 25 Cal Row

Tuesday CF Class

Crooked River CrossFit – CrossFit View Public Whiteboard Bench Press (5-5-5) Donny (Time) 21-15-9-9-15-21 Deadlift, 225# BurpeeIn honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011To learn more about Donny click here

Monday CF Class

Crooked River CrossFit – CrossFit View Public Whiteboard Front Squat (5-5-5) Metcon (Time) 5 Rounds For Time 7 Clusters 115/75 14 T2B 21 DubsCluster- squat clean right into thruster. Weight always starts from the ground.