Saturday

Timberline CrossFit – Community WOD

Metcon (Time)

Teams of 2:

3,000m Run

50 Pull ups

75 Push ups

100 Squats

Partition reps as necessary

1 partner works, 1 partner rests

Tuesday

Timberline CrossFit – WOD

Quarter Gone Bad (AMRAP – Reps)

5 Rounds for total reps:

135/95 pound Thruster, 15 seconds

Rest 45 Seconds

50/35 pound Weighted pull-up, 15 seconds

Rest 45 Seconds

Burpees, 15 seconds

Rest 45 seconds

Monday

Timberline CrossFit – WOD

Metcon (Time)

In teams of 2:

5km relay race.

1 athlete runs, the other rests. As a team, pick your distance (200m,400m,800m)

Saturday

Timberline CrossFit – Community WOD

Metcon (No Measure)

Every 3 min for 30 min:

200m Run

–} 25 Squats (rounds 1,4,7)

–} 5 Pull ups (rounds 2,5,8)

–} 10 Push ups (rounds 3,6,9)

Thursday

Timberline CrossFit – WOD

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#