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View Public Whiteboard Metcon (AMRAP – Reps) 2min Amrap Air Squat Level 1- 0-54 2- 55-79 3- 80-99 4- 100-109 5- 110 Metcon (AMRAP – Reps) 2 Min Sit up Amrap Level 1- 0-45 2- 45-64 3- 65-89 4- 90-110 5- 110 Metcon (AMRAP – Reps) Max Pull ups Level 1- 1-2 2- 3-14/ 10 banded 3- 15-34/1 4- 35/15 5…Read More

Crooked River CrossFit – CrossFit View Public Whiteboard Sumo Deadlift (3-3-3-3-3) Metcon (AMRAP – Reps) 15 min Amrap 100 Dubs (buy in) then 15 KB Swing 53/35 15 Box Jumps 24/20 15 T2B…Read More

Crooked River CrossFit – CrossFit View Public Whiteboard Front Squat (3-3-3-3-3) Metcon (Time) For Time 50 BB Clusters 75/55 *Starts with OTM 5 Burpees…Read More

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