1. Monday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardBack Squat (5-5-5)Build to a 5RMMetcon (Time)27-21-15 Back Squat 165/115 Handstand PushupsRead More

  2. Happy halloween

    Crooked River CrossFit - CrossFitView Public WhiteboardMetcon (Time)Partner WOD: 2 rounds 10 thrusters 135/95 31 c2b 10 thrusters 31 handstand push ups 10 thrusters 31 Lunges 10 thrusters 31 burpeesRead More

  3. Friday CF Class

    Crooked River CrossFit - CrossFitView Public WhiteboardOverhead SquatMetcon (Time)For Time 30 Hang cleans 95/65 10 Cal row 20 Power cleans 115/75 20 Cal Row 10 Clean and Jerks 135/95 30 Cal RowRead More

  4. Wednesday CF Class

    Crooked River CrossFit - CrossFitView Public WhiteboardSplit JerkMetcon (AMRAP - Reps)15 Min Amrap 100 Dubs 80 Sit ups 60 KB swings 35/26 40 Pull ups 20 Burpee Box jumps 24/20Read More

  5. Tuesday CF WOD

    Crooked River CrossFit - CrossFitView Public WhiteboardMetcon (5 Rounds for time)Parrolette HoldsScale to knees above hips off boxesMetcon (Time)For time 10-1 Deadlift 185/115 HR Push ups * 1 rope climb between each roundRead More

  6. Mon cf class

    Crooked River CrossFit - CrossFitView Public WhiteboardBack Squat (3-3-3-3-3)Metcon (AMRAP - Rounds and Reps)12 min amrap 3 wall climbs 6 front rack lunges 115/75 9 t2bRead More

  7. Friday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardOverhead Squat (3-3-3-3-3)Build to a 3RM.Death By Power Snatch (AMRAP - Reps)Death By Power Snatch 135/95Read More

  8. Wednesday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardSplit Jerk (3-3-3-3-3)Build to a 3RMMetcon (Time)for time: 21-15-9 OHS 115/75 6-4-2 Rope ClimbsIf you do not have adequate form on overhead squats or you cannot get proper depth, scale to front squats.Read More

  9. Tuesday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardMetcon (Time)"Pickard" 800m run then 8 Rounds 16 Push-Ups 10 Squat Cleans 95/65 16 Pullups 10 Deadlifts 95/65 16 Double Unders 10 KB Swings 53/35 then 800m run 35 minute time capRead More

  10. Monday CrossFit Class

    Crooked River CrossFit - CrossFitView Public WhiteboardBack Squat (3-3-3-3-3)Build to a 3RMMetcon (AMRAP - Rounds and Reps)9 min AMRAP 8 push Jerks 115/75 7 toes to bar 6 lateral burpeesRead More