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Metcon (AMRAP – Reps) Partner WOD 35 min AMRAP 200 Double Unders each(both working at the same time) Then 200 Calorie Bike 200 MB Russian Twists 20/14(each side) 200 Calorie Row *(1 partner works on the bike, MB Russian Twists, and the row while the other partner runs 200m, then switch)…Read More

Crooked River CrossFit – CrossFit View Public Whiteboard Deadlift (3-3-3-3-3RM) -Ascending in weight building to a 3RM. – 1 set every 2:30 Metcon (Time) 4 Rounds for time 8 Front Rack Lunges 12 SDHP 16 Pushups 135/95…Read More

Shoulder Press (3-3-3-3-3RM) – Add 5lbs from 2 weeks ago. – Ascending in weight, building to a 3RM. – 1 set every 2 minutes. Metcon (AMRAP – Rounds and Reps) 7 min AMRAP 7 Box Jumps 30/24 7 HSPU Rx+ 40/30 Deficit HSPU(45# plates) Rest 3 minutes Then Complete Metcon (AMRAP – Reps) 7 minute …Read More

Crooked River CrossFit – CrossFit View Public Whiteboard Lurong Benchmark WOD (Time) 5RFT 20 Burpees 20 KB Swings53/35 Power Clean (3-3-3-3-3-3-3-3-3-3) -EMOM for 10 minutes -Touch n Go -70%-75% of 1 RM…Read More

Back Squat (3-3-3-3-3RM) – Add 5lbs from 2 weeks ago. – Ascending in weight, building to a 3RM. – 1 set every 3 minutes. Metcon (AMRAP – Reps) With a running clock complete: 1 min of OHS 1 min of Pullups 2 min of OHS 2 min of Pullups 3 min of OHS 3 min of Pullups 95/65…Read More

Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (AMRAP – Reps) Partner FGB – Wall Ball 20/14 – Sumo DL HP 75/55 -Box Jump 20″ – Push press 75/55 – Row -REST 1min–2min Stations -athletes can rotate as needed during the 2min – 3 Spots per station -Score is total reps…Read More

Crooked River CrossFit – CrossFit View Public Whiteboard Sumo Deadlift (3-3-3-3-3) Metcon (AMRAP – Reps) 8 Min Amrap 3.6.9… Burpee Box Jump overs 24/20 1.2.3…. Ring muscle ups…Read More

Crooked River CrossFit – CrossFit View Public Whiteboard (No Measure) 3 mile jognot for time!…Read More

Crooked River CrossFit – CrossFit View Public Whiteboard Push Press (3-3-3-3-3) Metcon (AMRAP – Rounds and Reps) 9 min Amrap 6 Clean and Jerks 205/135 12 Toes 2 Bar…Read More

Metcon (Time) For Time 100/80 Cal Row 5 Rope climbs 100/80 Cal bike 5 Rope Climbs Gymnastics Advanced 3 rounds Hand Stand walk 30′ 30 Sec L Sits 10 ring dips Intermediate 3 rounds 1 min Hand stand hold 20 sec L sits 10 banded ring dips Beginner 3 rounds 2 Wall climbs 10 Sec L sits 10 stationary di…Read More