1. Tuesday CF class

    Crooked River CrossFit - CrossFitView Public WhiteboardChipper 10/16/13 (Time)For time: 100 cal Row 80 sit ups 60 KB swings 53/35 40 Box Jumps 24/20 20 HSPURead More

  2. Monday CF class

    Crooked River CrossFit - CrossFitView Public WhiteboardMetcon (Time)For time: 42 bike cals 21 back squats 135/95 30 bike cals 15 back squats 135/95 18 bike cals 9 back squats 135/95Squat Clean + Front Squat (10x3)Use 90% as your max clean, take 85% …Read More

  3. Saturday 2/25/2017

    Crooked River CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Rounds and Reps)25 minute AMRAP 100 cal row Buy in Then AMRAP 10 pull-ups 20 push-ups 30 air squats * at 12 minutes stop where you are at and row 100 calories then continue where you left …Read More

  4. Friday 02/24/17

    Crooked River CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)7 min AMRAP 3-6-9-12.. Power Clean 115/75 Push Jerk 115/755 min restMetcon (AMRAP - Reps)"Ascending Annie" 9 min AMRAP 10-20-30-40-50... Double Unders SitupsRead More

  5. Wednesday 2/22/17

    Crooked River CrossFit - CrossFitView Public WhiteboardMetcon (Time)600m run 30 Squat Snatches 135/95 600m runDeadlift (8x4)Every 1:30. 80% of 90% of 1RMRead More

  6. Tuesday 2/21/17

    Crooked River CrossFit - CrossFitView Public WhiteboardMetcon (AMRAP - Reps)10 min AMRAP 100 Bar Facing Burpees AMRAP of Ring Muscle UpsScale to ring dipsMetcon (AMRAP - Reps)4 Rounds(2 min on/2 min off) 2 min AMRAP 20 DB Snatch(10 right arm then 10 left arm)…Read More

  7. Monday 2/20/17

    Crooked River CrossFit - CrossFitView Public WhiteboardFran (Time)21-15-9 Thrusters, 95# / 65# Pull-upsSquat Clean + Front Squat (8x4)Use 90% as your max clean, take 80% of that number. New round every 1:30 2x 1+3 2x 2+2 2x 3+1 2x 4+0 If you are not…Read More

  8. Saturday partner wod

    Crooked River CrossFit - CrossFitView Public WhiteboardMetcon (Time)For time: 400m mb run 20/14 40 push press 95/65 40 bar facing burpees 40 hang power cleans 95/65 300m 30 30 30 200m 20 20 20 100m 10 10 10Partner a carries down Partner b carries back Split a…Read More

  9. Friday CF Class

    Crooked River CrossFit - CrossFitView Public WhiteboardMuscle-ups (1-3)OTM complete 1-3 ring muscle ups. *scale to x2 ring dipsTGIF (AMRAP - Reps)10 min Amrap 5,10,15.... Back Squat 135/95 Toes 2 Bar * 30 Dubs between each setRead More

  10. Wednesday CF Class

    Crooked River CrossFit - CrossFitView Public WhiteboardMetcon (Time)For Time: 10-1 Hang Power Snatch 115/75 Box Jumps 24/20Deadlift (7X5)Every 1:45 Perform 5 Deadlifts @ 75% of 90% of your 1rm…Read More