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

Tuesday CF class

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) Valentines Day Partner 28min AMRAP 1400 M Row 14 Rope Climbs 14 Wall Climbs 14 Burpees over planked partner

Monday CF class

Crooked River CrossFit – CrossFit View Public Whiteboard Squat Clean (7×5) 1+4 2+3 2+3 3+2 4+1 4+1 5+0 5 reps every 1:45 min @75% of 90% of your 1RM. CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps) Includes Masters up to 54 years old 0:00 – 3:00 2 Rounds of: 10 Overhead Squats, 95# … More Monday CF class

Saturday 2/11/2017

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) 200 Double Unders 80 Wall Balls 20/14 60 T2B 40 Hang Power Cleans 95/65 20 OHS 95/65 40 Hang Power Cleans 95/65 60 T2B 80 Wall Balls 20/14 200 Double Unders

Friday 02/10/2017

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP 1000m row(buy in) then 20 Hang KB Snatch(alternate every 5) 20 Goblet Forward Lunges 53/35 Metcon (No Measure) Pick one of the following: A)3 sets of 15 unbroken HSPU B)4 sets of 12 unbroken HSPU C)5 sets of … More Friday 02/10/2017