Friday

Timberline CrossFit – WOD

CrossFit Games Open 15.4 (AMRAP – Reps)

8 minutes of:

3 handstand push-ups

3 cleans

6 handstand push-ups

3 cleans

9 handstand push-ups

3 cleans

12 handstand push-ups

6 cleans

15 handstand push-ups

6 cleans

18 handstand push-ups

6 cleans

21 handstand push-ups

9 cleans

Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

185lb/125lb

CrossFit Games Open 15.4 Scaled (AMRAP – Reps)

8 minutes of:

10 push presses

10 cleans

Men push press 95 lb. and clean

115 lb.

Women push press 65 lb. and

clean 75 lb.

Thursday

Timberline CrossFit – WOD

Pendlay Row (4,4,4,4)

Romanian Deadlift (8,8,8,8)

[Superset] Perform four Pendlay Rows followed immediately by eight Romanian Deadlifts.

Metcon (AMRAP – Reps)

20 minute EMOM

*Even minutes:

4 Snatches 115/73

*Odd minutes:

Toes to bar (one unbroken attempt for max reps)
Rx+ weight is 145/93

Wednesday

Timberline CrossFit – WOD

Zercher Squat (6,6,4,4,4,4)

Starting with the barbell on the ground, perform a Zercher Lift, then squat…

Metcon (Time)

For time:

400m Run

30 KB Swings 53/35

20 Pull-ups

Then, after taking a 1 minute rest:

400m Run

30 KB Squats 53/35

20 Push-ups

Then, after taking a 1 minute rest:

400m Run

30 KB Cleans 53/35

20 Toes to bar

Tuesday

Timberline CrossFit – WOD

Sumo Deadlift (5,5,3,3,3,3)

Metcon (2 Rounds for reps)

6 Minute AMRAP:

10 Kettlebell Snatches

15 Push-ups

20 Double unders

Then, after a 3 Minute rest…

6 Minute AMRAP:

10 Kettlebell Clean and Push Presses

15 Abmat Sit-ups

20 Lunges

Monday

Timberline CrossFit – WOD

Shoulder Press (3,3,3)

Push Press (2,2,2)

Push Jerk (1,1,1)

Metcon (Time)

5 Rounds for time,

12 Hang Power Cleans 115/73

21 Abmat Sit-ups

200m Run

Saturday

Timberline CrossFit – Community WOD

Metcon (Time)

In teams of 2

3 Rounds of:

25 Box jumps

25 Wall balls

25 Jumping lunges

25 Hanging leg raises

25 Med Ball cleans

25 Pull ups

25 Squats

Partition reps as necessary

1 Partner works, 1 partner rests

Friday

Timberline CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

14 Minute AMRAP

10 Pull-ups

30 Wall-Ball Shots, 20/14

50 Double-Unders
If you are not signed up for the CrossFit Games Open, we will use this workout.

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CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

CrossFit Games Open 15.3 Scaled (AMRAP – Reps)

14-Minute AMRAP:

50 Wall-Ball Shots, 20# / 10#

200 Single-Unders

*9 Foot Target*

Thursday

Timberline CrossFit – WOD

Ring Rows (4 x Max Effort)

Rx+ is with feet on a box, row to parallel with the floor in the up position

Metcon (AMRAP – Reps)

20 minute EMOM,

*Even minutes:

3 Squat Cleans @ 75% BW

*Odd minutes:

6 Bar Facing Burpees

Max Double-unders
Score is total Double-unders

Wednesday

Timberline CrossFit – WOD

Front Squat (4,4,2,2,2,2)

Metcon (4 Rounds for reps)

“Tabata Stuff!”

Tabata 10m Sprints, Rest 1 min

Tabata Med Ball Cleans, Rest 1 min

Tabata Knees to Elbow, Rest 1 min

Tabata Whip ups, Rest 1 min

Tuesday

Timberline CrossFit – WOD

Front Rack Lunge (4,4,4,4)

Alternating 4 reps on each leg

Metcon (Time)

10 Rounds for Time,

5 Push ups

5 KB Swings 53/35

100m Sprint