Tuesday CF clasd

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) Happy 40th birthday Tim Heikkila!!! For time: 40 Cal Row 40 Sit ups 40 pull-ups 40 Oh lunges 45/25 40 Toes to bar 40 Kb swings 40 Wall ball shots 40 Burpees 40 Double unders

Monday CF class

Crooked River CrossFit – CrossFit View Public Whiteboard CrossFit Games Open 11.2 (AMRAP – Rounds and Reps) 15-Minute AMRAP of: 9 Deadlifts, 155# / 100# 12 Push-ups 15 Box Jumps, 24″ / 20″ Metcon (AMRAP – Reps) 5 rounds Max unbroken dubs * 1min break between sets

Saturday 01/28/2017

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) for time with a partner: 50-40-30-20-10 Double Unders then 40-30-20-10 KB Swings 53/35 then 30-20-10 Cal Bike then 20-10 Toes to Bar then 10 Burpee shuttle sprint(1 Burpee + 50ft sprint)Each partner does all the reps above alternating each set for example: Partner 1 does … More Saturday 01/28/2017

Wednesday 01/25/2017

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 7 min AMRAP 21 thrusters 95/65 then AMRAP of Bar Facing Burpees rest exactly 2 minutes then 1 set max unbroken OHS 95/65 *score is total reps of everything Metcon (5 Rounds for weight) Deadlift 10-8-6-4-2 *Score each Round

Tuesday 01/24/2017

Crooked River CrossFit – CrossFit View Public Whiteboard CRC Throwdown WOD 3 (Time) 6 Rope Climbs 50 Double Unders 40 KB Swings 53/35 30 up and over Burpee Box Jumps 24/20 20 Handstand Pushups Metcon (2 Rounds for weight) Round 1: EMOM for 5 minutes 5 Power Clean and Jerks -Touch n go- Round 2:(add … More Tuesday 01/24/2017

Monday 01/23/2017

Crooked River CrossFit – CrossFit View Public Whiteboard CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 lb. Metcon (5 Rounds for weight) Back squat 10-8-6-4-2 rest as needed between sets *score each set

Saturday CF Class

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner amrap 2 Rounds: Row cals (Both) Atlas Stone 98/50 (alt) Wall Climb (Both) 20m Farmer Carry 70/53 (alt) Slam Ball 50/30 (alt) – 2 min on/2 min rest – score is total reps

Fri CF Class

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 10 min EMOM 1-3 Muscle ups or 6 Ring dips Metcon (AMRAP – Rounds and Reps) 15 min AMRAP 10 HSPU 20 Toes 2 Bar 30 Back Squats 115/75 40 pull ups 50 Sit ups

Wed CF Class

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) For time 100 cals air bike Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 7 Bar Facing burpee 7 Power Snatches 95/65