Monday

Timberline CrossFit – WOD

Deadlift (6,6,2,2,2,2)

Metcon (Time)

3 Rounds for Time,

20 Goblet Squats 53/35

20 KB Swings

20 KB Snatches

Saturday

Timberline CrossFit – Community WOD

Metcon (Time)

3 Rounds:

15 Ground to overhead 25/45

20m OH Lunge

200m Sprint

5 wall walks

Friday

Timberline CrossFit – WOD

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

Thursday

Timberline CrossFit – WOD

Strict Pull-ups (4 x Max Effort )

Metcon (Weight)

20 minute EMOM

*Even minutes:

3 Deadlifts 235/155

*Odd minutes:

100m Sprint

5 Toes to Bar
Rx+ is a minimum of 275/185

Wednesday

Timberline CrossFit – WOD

Bulgarian Split Squat (5,5,5,5)

Perform 5 reps per leg using the Farmer’s Hold with Kettlebells or Dumbells

Metcon (AMRAP – Reps)

10 minute AMRAP

3 Ground to Overhead 115/75

3 Pull ups

6 Ground to Overhead

6 Pull ups

9 Ground to Overhead

9 Pull ups

(add 3 reps to each additional round)

Tuesday

Timberline CrossFit – WOD

Power Clean (4,4,2,2,2,2)

Metcon (Time)

4 Rounds for Time

5 Power Cleans 175/115

15 Knees to Elbow

25 Double unders
Rx+ is a minimum of 205/135

Monday

Timberline CrossFit – WOD

Back Squat (1 x Max Effort @ BW)

Metcon (3 Rounds for reps)

3 Rounds for Reps, (FGB style)

Wall Ball Shots 20/14

Hang Power Clean 95/65

Box Jumps 20/20

Push Press 95/65

10m Shuttle Run

– 1 minute Rest