Tuesday

Timberline CrossFit – WOD

Shoulder Press (5,5,5)

Push Press (3,3,3)

Push Jerk (1,1,1)

Metcon (Time)

3 rounds for time

30 Double unders

20 Wall ball shots

10 Pull ups

Monday

Timberline CrossFit – WOD

Box Squats (5,5,3,3,3,3)

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

My Pet Rock

Timberline CrossFit – Community WOD

Metcon (AMRAP – Rounds and Reps)

20 Min. AMRAP

50 Wall Balls

50 Pull Ups

50 Sit Ups

50 Lunges

*Partner WOD:

Each team will select a “Pet Rock” (heavy plate, Med Ball, or KB). Each partner takes turns holding the Pet Rock until their turn to work out.

**10 Burpee Penalty Every time you set your Pet Rock down!

Friday

Timberline CrossFit – WOD

Wittman (Time)

Seven rounds:

1.5 pood Kettlebell swing, 15 reps

95 pound Power clean, 15 reps

15 Box jumps, 24″ box

Post total time.
In honor of U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, was killed on February 13, 2010
To learn more about Wittman click here
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on February 13, 2010 , when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.

He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

First posted February 10, 2011

Thursday

Timberline CrossFit – WOD

BTN Snatch grip push press (3,3,3,3,3,3)

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Wednesday

Timberline CrossFit – WOD

Front Squat (6,6,4,4,4,4)

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″

Tuesday

Timberline CrossFit – WOD

Ring Push-ups (2×15)

Weighted Ring Dips (1,1,1,1)

Metcon (Time)

9-7-5 reps for time

Muscle ups

Squat Cleans 165/115