Monday

Timberline CrossFit – WOD

BTN Push press (5,5,5,5)

Metcon (Weight)

20min EMOM

5 Deadlifts 225/145

10 Push ups

Saturday

Timberline CrossFit – Community WOD

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

10 Med Ball Deadlifts

10 Wall balls

10m OH Med ball Lunge

Friday

Timberline CrossFit – WOD

Baseline (Time)

500m Row

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

Zercher Squat (3-3-3-3-3)

Thursday

Timberline CrossFit – WOD

1-Mile Run (Time)

Max Effort 1-Mile Run

Metcon (4 Rounds for reps)

2 min each of:

Row (cals)

KB thrusters 35/24

MB Cleans 20/14

Double unders

Wednesday

Timberline CrossFit – WOD

Jason (Time)

100 Squats

5 Muscle-ups

75 Squats

10 Muscle-ups

50 Squats

15 Muscle-ups

25 Squats

20 Muscle-ups
In honor of S01 (SEAL) Jason Dale Lewis was killed by an IED while conducting combat operations in Southern Baghdad July 6, 2007.
To learn more about Jason click here

Tuesday

Timberline CrossFit – WOD

Metcon (Time)

3 RFT

400m Run

20 Push ups

20 Lunges

Deadlift (6-2-6-1-3-1-7-1)

Saturday

Timberline CrossFit – Community WOD

Metcon (No Measure)

Row Juggling

200m

Back Squat (10-3-7-1-5-1-7-1)

Friday

Timberline CrossFit – WOD

Metcon (Weight)

5 Rounds of:

3 Deadlifts

7 Box jumps 30/24

–rest as needed between rounds

–go heavy

Thursday

Timberline CrossFit – WOD

Front Squat (3,3,3,3,3)

Metcon (Time)

For time:

1000m Row

30 Burpees

30 Pull ups

30 Burpees

30 Toes to bar

30 Burpees

100 Double unders

Wednesday

Timberline CrossFit – WOD

Metcon (Time)

For Time:

75 Push ups

50 SDHP 95/65

50 Ring dips

30 Weighted pull up 45/33

25 HSPU