04/19/16

Timberline CrossFit – WOD

Paused Back Squat (3,3,3,3,3)

3 Second Pause!

O.G. Volkswagen (Time)

21-15-9

Bench press@ Bodyweight

Pull ups

04/18/16

Timberline CrossFit – WOD

Metcon (Time)

5 RFT

10m OH Lunge 45/25#

100m Sprint

10 Plate Push Ups

100m Sprint

10 Plate Burpees

100m Sprint

04/15/16

Timberline CrossFit – WOD

Push Jerk (3,3,3,3,3)

Baseline (Time)

500m Row

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

03/25/16

Timberline CrossFit – WOD

Overhead Squat (5,5,5,5)

CrossFit Games Open 11.1 (AMRAP – Rounds and Reps)

10-Minute AMRAP of:
30 Double-Unders
15 Power Snatches, 75# / 55#

04/13/16

Timberline CrossFit – WOD

Metcon (Time)

5 RFT

10 KB Swings 53/35#

10 Goblet Squats 53/35#

*Cash Out= 50 Burpees

Deadlift (3,3,3,3,3)

04/08/16

Timberline CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

10 MB Sit Ups 20/14

10 MB Cleans 20/14

Metcon (AMRAP – Reps)

3 Rds 1min- ME Chin Ups

*Strict

04/08/16

Timberline CrossFit – WOD

Bench Press (5,5,5,5,5)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP

5 Ring Dips

10 MB Cleans 20/14

5 Pull Ups

04/06/16

Timberline CrossFit – WOD

Metcon (Time)

“Partner Kelly”

6 RFT

200m Run (ALL)

30 Box Jumps 24/20″

30 Wall Balls 20/14#

* Alt. Rounds.

04/05/16

Timberline CrossFit – WOD

Back Squat (8,8,8)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

3 Bar Over Burpees

2 Snatches

1 OHS