1. Saturday Partner mash

    Crooked River CrossFit - CrossFitView Public WhiteboardMetcon (Time)For time as a team: Fran 21-15-9 Thrusters 95/65 Pull ups Grace 30 Clean And jerks 135/95 Helen 3 rounds 400m run (both) 21 KB swings 53/35 12 pull ups Isabel 30 Snatch 135/95

  2. Friday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardSquat Clean + Front Squat (7x5)Squat Clean + Front Squat Use 90% as your max clean, take 75% of that number New round every 1:45 1x 1+4 2x 2+3 1x 3+2 2x 4+1 1x 5+0 If you are not comfortable with your clean or you want to work more on …Read More

  3. Wednesday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardDeadlift (8x4)Every 1:30 at 80% of 90% of 1RMMetcon (Time)Sprint WOD 2 rounds for time: 200m run 10 wall balls 20/14 200m row 10 slam balls 50/30…Read More

  4. Tuesday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardPower Clean (7x5)Every 1:45. 75% of 90% of 1RM Try to go Touch and Go as much as possible.Metcon (Time)3 rounds for time 2 rope climbs 60 double unders 2 rope climbs 15 ring dips…Read More

  5. Christmas Eve WOD!

    Crooked River CrossFit - CrossFitView Public WhiteboardMetcon12 Days of Christmas (Time)Barbell set at 115/75 1 Thruster 2 Push Press 3 Hang Power Cleans 4 DeadLifts 5 Burpees 6 Pullups 7 Air Squats 8 Toes to Bar 9 Hand Release Pushups 10 KB Swings 53/35 11 O…Read More

  6. Saturday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardMetcon (Time)Partner WOD 6 rounds total(relay style) 400m run Then 12 Rounds total(relay style) 10 ground to overhead(weight plate) 45/35 10 Overhead lunges 45/35…Read More

  7. Friday July 22, 2016

    Crooked River CrossFit - CrossFitView Public WhiteboardSquat Clean + Front Squat (6x6)Every 2 minutes on the 2 minutes @ 70% of 90% of 1RM Clean set 1: 1+5 set 2: 2+4 set 3: 3+3 set 4: 4+2 set 5: 5+1 set 6: 6+0 If you are not comfortable with your clean or you want to work more on your fro…Read More

  8. Wednesday July 20, 2016

    Crooked River CrossFit - CrossFitView Public WhiteboardDeadlift (7x5)Every 1:45 minutes on the 1:45 minutes @ 75% of 90% of 1RMMetcon (Time)For Time: 4 Rounds CRC Run (back to front) 20 burpees…Read More

  9. Tuesday July 19, 2016

    Crooked River CrossFit - CrossFitView Public WhiteboardPower Clean (6x6)Every 2 minutes on the 2 minutes @ 70% of 90% of 1RMMetcon (AMRAP - Reps)15min AMRAP 1-2-3-4-5-6-7.. Clean and Jerk 1 Round of "cindy" after each set (5 Pullups 10 Push Ups 15 A…Read More

  10. Monday CF Class

    Crooked River CrossFit - CrossFitView Public WhiteboardEMOM work10 min EMOM Odd: Tuck hold (Rings or Boxes) Beginners plank hold Even: Handstand Walk 12' or Handstand Holds 30 secMetcon (AMRAP - Reps)8 min Amrap 1000m Row (buy in) Squat snatch 135/95 RX+ RX- …Read More