Ab Burner

Timberline CrossFit – OPEN Gym

Metcon (Time)

3 RFT:

10 Overhead Lunges (45/35)

10 Turkish Get Ups

15 V-Ups

25 Double Unders

Friday

Timberline CrossFit – WOD

Metcon (Distance)

Broad Jump 4,4,4,4,4,4
Take six attempts at four unbroken broad jumps.Your score is the longest distance achieved on any attempt. Hint: one floor mat is 4×6 feet.

Metcon (2 Rounds for time)

2 cycles for time

500m Row

4 Rope ascents

3 Squat Cleans 225/155

2 Muscle ups

1 Thruster 225/155

– 5 to 10 min Rest between

Thursday

Timberline CrossFit – WOD

Weighted Pull-ups (3,3,1,1,1,1)

Metcon (AMRAP – Reps)

“Open Test” 20 min AMRAP

50 Wall ball shots 20/14

50 Double unders

40 Box jumps 24/20

40 Toes to bar

30 C2B Pull ups

30 Burpees

20 Cleans 145/100

20 Jerks 145/100

10 Snatches 145/100

10 Muscle ups

Wednesday

Timberline CrossFit – WOD

Back Squat (2,2,2,2,2,2)

CrossFit Games Open 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Tuesday

Timberline CrossFit – WOD

Push Press, BTN (2×3@ 70%)

Shoulder Press (1,1,1,1)

Metcon (Time)

2 cycles for time of

400m Run

30 Thrusters 75/55

20 Toes to bar

10 C2B Pull ups

– 2 min Rest

Monday

Timberline CrossFit – WOD

Whitten (Time)

5 Rounds for time:

22 Kettlebell swings, 70#

22 Box jump, 24”

400m Run

22 Burpees

22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

First posted December 12, 2010