Saturday

Timberline CrossFit – Community WOD

Metcon (AMRAP – Rounds and Reps)

11 min AMRAP

100m Run

7 Deadlifts 185/130

10 Push ups

Friday

Timberline CrossFit – WOD

Christmas in July!!

12 Days of Christmas (Time)

1- 200m Run

2- Power Snatch 115/ 80

3- Box Jump Over 24/20

4- Burpees

5- Hang Power clean 115/ 80

6- Push ups

7- Toes to Bar

8- Push Press 115/80

9- Deadlifts 115/ 80

10- Pistols

11- Pull ups

12- Front Rack Lunges 115/ 80

Thursday

Timberline CrossFit – WOD

Front Squat (5,5,5)

Metcon (Time)

7 Rounds

5 Power Snatches 115/80

25 Double unders

Wednesday

Timberline CrossFit – WOD

Deadlift (2,2,2,2)

Metcon (Time)

4 RFT

200m Run

15 Wallball Shots 20/14

15Med Ball Cleans

Tuesday

Timberline CrossFit – WOD

Heaving Snatch Balance (2,2,2,2)

Metcon (Time)

5 RFT

200m Run

10 Back squat 135/95

Monday

Timberline CrossFit – WOD

Floor Press (5,5,5,5)

Metcon (1 Rounds for reps)

5min ME Jumping lunges

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 Ring rows

10 Whip ups

10 Goblet Squats

Friday

Timberline CrossFit – WOD

Overhead Squat (4,4,4,4)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Thursday

Timberline CrossFit – WOD

Hang Snatch (2,2,2,2,2)

full depth

Metcon (5 Rounds for reps)

Tabata

10m Sprints

V-ups

Squats

Double unders

Push ups

Wednesday

Timberline CrossFit – WOD

Power Snatch (2,2,2,2,2)

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

Metcon (No Measure)

*Skill work*

–take time to work your goat/ weakness

Tuesday

Timberline CrossFit – WOD

Metcon (No Measure)

Partner assist/ Resist Pull ups

5×3

Metcon (Time)

3 Rounds

20 KB Swings 35/24

10 Burpees

100 Double unders