1. Saturday CrossFit class

    Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) For time Partner WOD 30-20-10 cal row OH lunges 45/25 30-20-10 Wall balls push ups 30-20-10 STOH 95/65 t2bpartner A works on the first movement while partner B works on the opposite movement. They must each complete 30/20/10.…Read More

  2. Friday CrossFit Class

    Crooked River CrossFit – CrossFit View Public Whiteboard Sumo Deadlift (5-5-5) CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75# / 55#…Read More

  3. Wednesday CrossFit class

    Crooked River CrossFit – CrossFit View Public Whiteboard Push Press (5-5-5) Helen (Time) 3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups…Read More

  4. Tuesday CrossFit Class

    Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (5 Rounds for reps) Amrap 5 Rope Climbs -rest 1 min Amrap 4 Burpees -rest 1 min Amrap 3 Ring Dips -rest 1 min Amrap 2 Wall Climbs -rest 1 min Amrap 1 bike Cals…Read More

  5. Monday CrossFit Class

    Crooked River CrossFit – CrossFit View Public Whiteboard Front Squat (5-5-5) Metcon (Time) 3 RFT 15 hang cleans 135/95 15 thrusters 135/95…Read More

  6. Friday 06/02/2017

    Crooked River CrossFit – CrossFit View Public Whiteboard Deadlift (5-5-5RM) *ascending in weight, building to a 5RM *try adding 5lbs from last time *1 set every 3 minutes KB Sprint (Time) 10RFT 100 yard sprint 10 KB Swings 53/35…Read More

  7. Thursday Open Gym

    Crooked River CrossFit – CrossFit View Public Whiteboard GOAT (AMRAP – Reps) “Weakness Thursday” EMOMx 20: Odd: Movement 1 Even: Movement 2Pick movements that you may struggle with. Examples: Double-unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses…Read More

  8. Wednesday 05/31/2017

    Crooked River CrossFit – CrossFit View Public Whiteboard Shoulder Press (5-5-5RM) *ascending in weight, building to a 5RM *try adding 5lbs from last time *1 set every 3 minutes Metcon (AMRAP – Rounds and Reps) 12 minute AMRAP 3 Front Squats 185/125 6 Bar Muscle Ups 3 Front Squats 185/125 60 Doub…Read More

  9. Tuesday 05/30/2017

    Crooked River CrossFit – CrossFit View Public Whiteboard Metcon (Time) 1000m run then 50 Snatches 75/55 25/20 cal Bike…Read More