1. Tuesday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardBack Squat (5-5-5)add 5lbs to previous 5RMMetcon (AMRAP - Reps)6 min AMRAP 30 Pullups 50 Wall Balls 20/14 Max Reps of Handstand Pushups *score is total repsRest 5 minutesMetcon (AMRAP - Reps)6 minute AMRA…Read More

  2. Monday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)20 min AMRAP with a Partner 60 Row Calories 60 Lateral Burpee (Over Barbell)s, 135/95 lbs 60 Hang Power Cleans 60 Toes-to-bars 60 Push Jerks, 135/95 lbs Split reps up

  3. Murph

    Crooked River CrossFit - CrossFitView Public WhiteboardMetconMurph (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, w…Read More

  4. Friday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardPush Jerk (5-5-5)Build to a 5RMMetcon (Time)For time: 40 Row Calories 30 Box Jumps, 24/20 in 20 Toes-to-bars 10 Power Cleans, 185/125 lbs 20 Toes-to-bars 30 Box Jumps, 24/20 in 40 Row Calories

  5. Wednesday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardPower Snatch (5-5-5)Build to a 5RM. These do not have to be Touch n Go.Metcon (AMRAP - Reps)7 min AMRAP 2 Wall Balls 20/14 4 Deadlifts, 155/105 lbs 6 Wall Balls 8 Deadlifts 10 Wall Balls 12 Deadlifts 14 W…Read More

  6. Tuesday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardWeighted Strict Ring Dip (5-5-5)Build to a 5RMMetcon (Time)3 rounds for time of: Run, 600 m 25 Kettlebell Swings, 53/35 lbs 15 Pull-upsRead More

  7. Monday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardBack Squat (5-5-5)Build to a 5RMMetcon (Time)For time: 63 Double Unders 21 Thrusters, 95/65 lbs 45 Double Unders 15 Thrusters, 95/65 lbs 27 Double Unders 9 Thrusters, 95/65 lbsRead More

  8. Saturday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardMetcon (Time)3 Rounds with a partner 20 pullups(partner 1) 20 pullups(partner 2) 30 pushups(partner 1) 30 pushups(partner 2) 40 situps(partner 1) 40 situps(partner 2) 50 squats(partner 1) 50 squats(partne…Read More

  9. Friday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardBench Press (Build to a 1RM)Metcon (Time)For time: 55 Bar Facing Burpees 34 Overhead Squats, 95/65 lbs 21 Muscle-ups Rx+ Muscle Ups Rx- 42 Ring DipsRead More

  10. Wednesday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardHang Squat Clean (Build to a 1RM)Metcon (AMRAP - Rounds and Reps)7 min AMRAP 2 Wall Climbs 7 Hang Power Cleans RX+ 155/105 Rx 135/95Read More