Saturday 12-31-16

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) Partner WOD **partner A holds barbell in front rack while partner B works **Switch as needed during movements; each partner must do reps of each movement at some point during the 3 rounds (i.e. guy partner can’t do all 3 rows) 2 RDS for time: … More Saturday 12-31-16

Friday 12-30-16

Crooked River CrossFit – CrossFit View Public Whiteboard 100 Burpee Challenge (Time) 100 Burpees Squat Snatch (3-3-3-3-3) Build to a 3RM Metcon (AMRAP – Rounds and Reps) 10 min AMRAP 5 Squat Snatches 75/55 10 OHS 75/55 15 Toes to Bar

Wednesday 12-28-16

Crooked River CrossFit – CrossFit View Public Whiteboard 100 Burpee Challenge (Time) 100 Burpees Bench Press (3-3-3-3-3) Build to a 3RM Metcon (Time) 7 Rounds 7 Clean and Jerks 135/95 7 Ring Dips

Tuesday 12-27-16

Crooked River CrossFit – CrossFit View Public Whiteboard 100 Burpee Challenge (Time) 100 Burpees Front Squat (3-3-3-3-3) Build to a 3RM Metcon (AMRAP – Reps) 15 minute AMRAP 30 Bar Facing Burpees 40 Front Squats 115/75 50 Deadlifts 115/75 60 OH Forward Lunges 45/25

Monday 12-26-16

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) 1 Round of Eva 2 Rounds of Kelly 1 Round if Eva Partner Style: break up reps with your partner For time: 1 Round: 1600m Row 60 KB Swings 53/35 60 Pull-ups 2 Rounds: 60 Cal Bike 60 Box Jumps 24/20 60 Wallballs 20/14 1 … More Monday 12-26-16

Christmas Eve

Crooked River CrossFit – CrossFit View Public Whiteboard 100 Burpee Challenge (Time) 100 Burpees 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 … More Christmas Eve

Friday CF Class

Crooked River CrossFit – CrossFit View Public Whiteboard 100 Burpee Challenge (Time) 100 Burpees Squat Snatch (5-5-5) Jackie (Time) For Time: 1000m Row 50 Thrusters, 45# 30 Pull-ups

Wednesday CF Class

Crooked River CrossFit – CrossFit View Public Whiteboard 100 Burpee Challenge (Time) 100 Burpees Bench Press (5-5-5) Metcon (AMRAP – Rounds and Reps) 12min AMRAP 18 Cals Air bike 9 Handstand push ups 3 rope climbs