03/24/16

Timberline CrossFit – WOD

Death by 10 meter (AMRAP – Rounds)

Ascending 10m Distance each round, EMOM

1st minute, 10 meter

2nd minute, 20 meter

3rd minute, 30 meter

Continuing on for 20 minutes

Metcon (AMRAP – Reps)

3x 1min ME Goblet Squats

03/23/16

Timberline CrossFit – WOD

100 Thrusters for Time (Time)

Perform 100 thrusters in as little time as possible

95/65

Metcon (Weight)

Weighted Sit Ups

5×10

*use plates

03/22/16

Timberline CrossFit – WOD

Weightlifting

Push Press, BTN (3,3,3,3)

Metcon (Time)

7 RFT:

5 Front Squats* (@ 60%)

5 Box Jumps (24/20)

*From the floor
*Rx+ = 70% & 30/24

03/21/16

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

03/18/16

Timberline CrossFit – WOD

Metcon

CrossFit Games Open 16.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

03/22/16

Timberline CrossFit – Weight Lifting

Weightlifting

Front Squat (3×10 @ 65%)

Shoulder Press (3,3,3,3,3 )

Sumo Deadlift (5,5,5,5,5)

03/17/16

Timberline CrossFit – Weight Lifting

Weightlifting

Single Leg Deadlift (4×3 *Each Leg)

Metcon (Weight)

3 Position Pause Clean

(1, 1, 1, 1, 1)

*Pause at start, Pause at LH, Pause at HH

Clean and Jerk (3x (2+1))

03/17/16

Timberline CrossFit – WOD

Power Clean (3,3,3,3,3)

Metcon (AMRAP – Reps)

15 min EMOM:

2 Deadlifts

2 Clusters

Hand Release Push Ups
Score= Number of Push Ups

*Rx+ = Clapping Push Ups

03/16/16

Timberline CrossFit – WOD

Metcon (AMRAP – Reps)

3 Rounds 1min ME Strict Pull Ups

Metcon (Time)

5 RFT:

200m Run

10 Wall Balls 20/14

03/15/16

Timberline CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

5 Floor press

5 Barbell Sit Ups

5 Bar tap Burpees

Paused Front Squat (5,5,5,5)

Weightlifting