Monday CF class

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) For time: 42 bike cals 21 back squats 135/95 30 bike cals 15 back squats 135/95 18 bike cals 9 back squats 135/95 Squat Clean + Front Squat (10×3) Use 90% as your max clean, take 85% of that number. New round every 1:15 3x … More Monday CF class

Saturday 2/25/2017

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 25 minute AMRAP 100 cal row Buy in Then AMRAP 10 pull-ups 20 push-ups 30 air squats * at 12 minutes stop where you are at and row 100 calories then continue where you left off Score is total rounds and … More Saturday 2/25/2017

Friday 02/24/17

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 7 min AMRAP 3-6-9-12.. Power Clean 115/75 Push Jerk 115/755 min rest Metcon (AMRAP – Reps) “Ascending Annie” 9 min AMRAP 10-20-30-40-50… Double Unders Situps

Tuesday 2/21/17

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 10 min AMRAP 100 Bar Facing Burpees AMRAP of Ring Muscle UpsScale to ring dips Metcon (AMRAP – Reps) 4 Rounds(2 min on/2 min off) 2 min AMRAP 20 DB Snatch(10 right arm then 10 left arm) 50/35 AMRAP Cal Bike 2 min … More Tuesday 2/21/17

Monday 2/20/17

Crooked River CrossFit – CrossFit View Public Whiteboard Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Squat Clean + Front Squat (8×4) Use 90% as your max clean, take 80% of that number. 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 or you … More Monday 2/20/17

Saturday partner wod

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) For time: 400m mb run 20/14 40 push press 95/65 40 bar facing burpees 40 hang power cleans 95/65 300m 30 30 30 200m 20 20 20 100m 10 10 10Partner a carries down Partner b carries back Split all reps in half

Friday CF Class

Crooked River CrossFit – CrossFit View Public Whiteboard Muscle-ups (1-3) OTM complete 1-3 ring muscle ups. *scale to x2 ring dips TGIF (AMRAP – Reps) 10 min Amrap 5,10,15…. Back Squat 135/95 Toes 2 Bar * 30 Dubs between each set

Wednesday CF Class

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) For Time: 10-1 Hang Power Snatch 115/75 Box Jumps 24/20 Deadlift (7X5) Every 1:45 Perform 5 Deadlifts @ 75% of 90% of your 1rm