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. We don’t … More Open gym

Tuesday CF class

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) For time: “Bell Hop” 25 Kettlebell Swings (53/35#) 50 Sit-ups 100 Double-unders 20 Kettlebell Swings (53/35#) 40 Sit-ups 80 Double-unders 15 Kettlebell Swings (53/35#) 30 Sit-ups 60 Double-unders 10 Kettlebell Swings (53/35#) 20 Sit-ups 40 Double-unders 5 Kettlebell Swings (53/35#) 10 Sit-ups 20 Double-unders

Monday CF class

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Rounds and Reps) AMRAP 13: 15 Deadlifts (95/65#) 12 Hang Power Cleans (95/65#) 9 Front Squats (95/65#) 6 Push Jerks (95/65#) 3 Thrusters (95/65#)

Saturday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 8min AMRAP Partner 1- 20/15 cal bike Partner 2- AMRAP Lateral Burpees 4 min rest 8 min AMRAP Partner 1- 15/10 cal bike Partner 2 – AMRAP Hang Power Snatches 95/65

Friday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Overhead Squat (2-2-2-2-2) These reps will be performed with a 2 second pause at the bottom of the squat. Work up to a heavy set of 2 reps. Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 7 power cleans 95/65 7 thrusters 95/65

Thursday Open Gym

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (No Measure) “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. We don’t improve … More Thursday Open Gym

Wednesday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) 30 pull-ups 25 box jumps 24/20 20 burpees 25 box jumps 10 burpee ring muscle ups 25 box jumps 20 burpees 25 box jumps 30 pull-upsScale burpee ring muscle ups: Burpees C2B

Tuesday CrossFit Class

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) 12 min AMRAP 5-10-15-20-25-30.. T2B 15-30-45-60-75-90.. Double Unders Metcon (5 Rounds for weight) Bench press 10-8-6-4-2 Total weight is your score