1. Friday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardSquat Clean + Front Squat (8x4)Use 90% as your max clean, take 80% of that number. Add 5 lbs from the last time you did 8x4. 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 want to wor…Read More

  2. Wednesday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardPower Clean (8x4)Every 1:30. 80% of 90% of 1RM Try to go Touch and Go as much as possible.Metcon (AMRAP - Rounds and Reps)10 minute AMRAP 10 Wall balls 20/14 1 Rope Climb…Read More

  3. Tuesday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardDeadlift (10x3)Every 1:15 at 85% of 90% of 1RM. Add 5lbs from last time you did 10x3.Metcon (Time)"Twister" 3 RFT: 10 Power Snatch, 95/65 10 Lateral Burpee 2 RFT 15 Power Snatch, 115/80 15 Lateral Burpees 1 RFT 30 Power Snatch, 135/95 …Read More

  4. Monday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardDaniel (Time)For Time: 50 Pull-ups 400 meter run 21 Thruster, 95# 800 meter run 21 Thruster, 95# 400 meter run 50 Pull-upsIn honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June…Read More

  5. Saturday September 3, 2016

    Crooked River CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)20 min AMRAP with a partner *relay style: 12 Box Jumps 24/20 10 Pushups 8 T2B*Partner 1 will complete 1 round while partner 2 rests. Then Partner 2 will complete 1 round wh…Read More

  6. Blog post title

    This is an additional placeholder post. Click the Edit link to modify or delete it, or start a new post. If you like, use this post to tell readers why you started this blog and what you plan to do with it.…Read More

  7. 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 Add 5lbs from the last time you did 7x5 If you are not comfortable with…Read More