Tuesday

Timberline CrossFit – WOD

Metcon (AMRAP – Reps)

5x 1min ME Pull ups

–rest 1 min between each rounds

Metcon (Time)

For time

50m Hand stand walk

50 Pistols

–partition as necessary

Monday

Timberline CrossFit – WOD

Metcon (Time)

For time:

Cash in/ cash out

100m Row/ 300 Double unders

100 Pull ups

200 Push ups

300 Squats

–chipper or partition as desired
the row and double unders are interchangeable for the cash in/ cash out. you can start with the row and finish with the double unders, or start with the double unders and finish with the row. your pick

Friday

Timberline CrossFit – WOD

Floor Press (7,7,7,7)

Double What?? (Time)

For time:

100 Double unders, 5 Clean/Jerk 205/145

75 Double unders, 5 Clean/ Jerk 185/130

50 Double unders, 5 Clean/ Jerk 165/115

Thursday

Timberline CrossFit – WOD

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

Pull up (3,3,3,3,3,3)

Metcon (No Measure)

Strict HSPU 3×10

6 Rope Asents

Wednesday

Timberline CrossFit – WOD

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MS, was killed on August 30, 2004
To learn more about Holleyman click here

Tuesday

Timberline CrossFit – WOD

Metcon (Time)

7 Rounds:

10 Power Snatch 75/53

10 Reverse Burpee

10 Groiners

10 Push ups

Monday

Timberline CrossFit – WOD

Metcon (Time)

5x 1min ME Push ups

–1min rest between each round

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Friday

Timberline CrossFit – WOD

Tactical Strength Challenge (Total Weight)

3 attempts for a 1RM Deadlift

Max rep Pull ups with 10KG

Max rep Kettlbell snatches in 5:00 with 32kg

Thursday

Timberline CrossFit – WOD

Metcon (AMRAP – Reps)

5x 2min ME squats

–rest 1 minute between efforts

Metcon (Time)

TEAMS OF TWO

10 Rounds for time:

200m Run

20 Med Ball Sit ups

20 Wall Balls

Wednesday

Timberline CrossFit – WOD

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

Metcon (Time)

7 Rounds:

5 Chest to Bar

10 Squats

5 Toes to Bar