Friday

Timberline CrossFit – WOD

Chelsea (AMRAP – Rounds and Reps)

Every minute on the minute for 30 minutes: 5 Pull-ups
10 Push-ups
15 Squats
complete in teams of 2

one partner works, the other partner rests

partners alternate rounds

Thursday

Timberline CrossFit – WOD

Metcon (No Measure)

5×5 meter handstand walk

or

5x 10 shoulder touches

Metcon (Time)

5 Rounds

5 Deadlifts 275/185

10 Burpees

Wednesday

Timberline CrossFit – WOD

Barbell Curl (100/75)

with an empty bar

men- 100 reps in as few rounds as possible

women- 75 reps in as few rounds as possible

Metcon (Time)

3 Rounds

10m Handstand walk

50 Squats

Tuesday

Timberline CrossFit – WOD

Push Jerk (3,3,3,3)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

10 Swings

3 TGU

10 Supermans

Monday

Timberline CrossFit – WOD

Bench Press (2,2,2,2,2)

Metcon (Weight)

20 EMOM

1- Power clean

2- Front Squats

4- Jumping Lunges

Friday

Timberline CrossFit – WOD

100 Thrusters for Time (Time)

Perform 100 thrusters in as little time as possible

95/65

Metcon (Weight)

Russian Twists

5×10

Thursday

Timberline CrossFit – WOD

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

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

5 Box Jumps 24/20

4 TGU

Wednesday

Timberline CrossFit – WOD

Hang Clean (2,2,2,2)

Taken from below the knee

Full depth on the clean

Metcon (Time)

12-9-6-3

Lunges 135/95

200m Run

Squats 135/95

200m Run

Rx+ 185

Tuesday

Timberline CrossFit – WOD

Metcon (No Measure)

Strict HSPU 3×7

Strict Pull ups 3×7

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#