1. Wednesday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardDeadlift (8x4)Every 1:30 at 80% of 90% of 1RM. Add 5lbs from last time you completed 8x4Metcon (Time)4 Rounds for time 200m run 16 C2B Pullups Rx+ 8 bar muscle ups…Read More

  2. Tuesday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)With a running clock: ...at the 0:00 AMRAP 5 10 TTB 15 cal row ...at the 10:00 AMRAP 5 15 KBS, 53/35 10 cal row ...at the 20:00 AMRAP 5 10 Thrusters, 95/65 15 cal row

  3. Monday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardPower Clean (7x5 @1:45)5 reps every 1:45 min @75% of 90% of your 1RM. Add 5lbs from the last time you did 7x5.Metcon (Time)5 RFT*: 15 Unbroken Push Press, 12 Unbroken Overhead Reverse Lunges, (6/side) 9 Unbroken Dead Lifts 95/65 *actua…Read More

  4. Saturday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardMetcon (Time)With a Partner for time: 60 KB Swings 53/35 90 Burpees to a 6" target 120 wall balls 20/14 90 Burpees to a 6" target 60 KB Swings 53/35Read More

  5. Friday August 26, 2016

    Crooked River CrossFit - CrossFitView Public WhiteboardSquat Clean + Front Squat (6x6)Every 2 minutes on the 2 minutes @ 70% of 90% of 1RM Clean. Add 5lbs from last time. 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 n…Read More

  6. Wednesday CrossFit Class

    Crooked River CrossFit - CrossFitView Public Whiteboard1: Metcon (Time)1. Squat Conditioning For time* 7 min CAP: 20 Back Squats, 135/95 20 Back Squat, 155/105 20 Back Squats, 185/125 *No Racks. 1 Bar. Rest 1 minute after completing each weight -rest 3 minutes2: Metcon (Time)2. Press Conditioning Fo…Read More

  7. Tuesday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardDeadlift (7x5)5 reps every 1:45 min @75% of 90% of your 1RM. Add 5lbs from the last time you did 7x5.Metcon (AMRAP - Rounds and Reps)AMRAP 20 of: 45 Double Unders 15 Box Jump Overs, 24/20 15 KB …Read More

  8. Monday August 22, 2016

    Crooked River CrossFit - CrossFitView Public WhiteboardPower Clean (6x6)6 reps every 2 min @70% of 90% of your 1RM. Add 5lbs from the last time you did 6x6.Metcon (Time)3 RFT: 400m Run 10 Clean and Jerks, 135/95Read More

  9. Saturday August 20, 2016

    Crooked River CrossFit - CrossFitView Public WhiteboardMetcon (Time)3 Rounds with a partner: 60 Hang Squat Cleans (95/65) 60 Burpees 800 Meter Run together*split up reps as desired. One person at a time except for the run.…Read More

  10. Friday August 19, 2016

    Crooked River CrossFit - CrossFitView Public WhiteboardSquat Clean (Build to a Heavy Single)This is not technically a max out attempt. This is more to feel some heavy single reps. If it feels good and your form is good go for it! If not don't stress over it b…Read More