Monday 05/29/2017

Crooked River CrossFit – CrossFit View Public Whiteboard Back Squat (5-5-5RM) *ascending in weight, building to a 5RM *try adding 5lbs from last time *1 set every 3 minutes Metcon (AMRAP – Rounds and Reps) 8 minute AMRAP 8 Push Jerks 135/95 8 Pistol Squats

MEMORIAL DAY MURPH

Crooked River CrossFit – CrossFit View Public Whiteboard Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about … More MEMORIAL DAY MURPH

Tuesday CF class

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 8 Rounds Odd: 10 Burpee (buy in) AMRAP Power cleans 185/125 EVEN: RESTScore is total power clean reps – spend 15 min reviewing proper clean form

Friday 05/19/2017

Crooked River CrossFit – CrossFit View Public Whiteboard Deadlift (5-5-5) Every 3 minutes. Ascending in weight. Build to a 5RM. Metcon (Time) 30 Slam Balls 50/30 90 Double Unders 30 SDHP 75/55 90 Double Unders 30 OHS 75/55

Thursday Open Gym

Crooked River CrossFit – CrossFit View Public Whiteboard GOAT (AMRAP – Reps) “Weakness Thursday” EMOMx 20: Odd: Movement 1 Even: Movement 2Pick movements that you may struggle with. Examples: Double-unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.