03/14/16

Timberline CrossFit – WOD

DU Bear (Time)

5 RFT

1 Bear complex (95/65)

30 Double unders

–Bear Complex consists of 7 sets of the following:

1 Power clean

1 Front squat (the power clean and front squat are 2 separate movements)

1 Push press

1 Back squat

1 Push press

this equals 1 repetition of the complex

03/11/16

Timberline CrossFit – WOD

Metcon

CrossFit Games Open 16.3 (AMRAP – Reps)

AMRAP 7 minutes

10 power snatches

3 bar muscle-ups

Men use 75 lb.

Women use 55 lb.

Weightlifting

1 1/4 Back Squat (5,5,5,5)

03/10/16

Timberline CrossFit – WOD

Cindy (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats

03/10/16

Timberline CrossFit – Weight Lifting

Weightlifting

Clean (5×2 @ 80%)

Push Press (5×2 @70%)

Thruster (5, 4, 3, 2, 1)

03/09/16

Timberline CrossFit – WOD

Weightlifting

Overhead Squat (3,4,5,4,3)

Metcon

Metcon (Time)

KettleBell Hell

5 RFT:

10 KB push press (5R/5L)

10 KB Swings (53/35#)

10 Goblet Squats

C2 BDay

Timberline CrossFit – WOD

Metcon (AMRAP – Rounds)

19 min AMRAP:

3 Deadlifts 275/180

8 Bar Over Burpees

77 Double Unders

Rx + = 315/205

03/04/16

Timberline CrossFit – WOD

Metcon

CrossFit Games Open 16.2 (AMRAP – Reps)

4-Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes when completing around. If you complete Round 5, your score is the time you finish.

03/03/16

Timberline CrossFit – WOD

Metcon (AMRAP – Reps)

3 Rounds ME dips

Metcon (AMRAP – Rounds)

15 min EMOM:

5 MB Cleans 20/14

5 Burpees

03/02/16

Timberline CrossFit – WOD

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here

Weightlifting

Back Squat (5×5 @ 75%)