05/18/16

Timberline CrossFit – WOD

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

Metcon (Weight)

15min EMOM

5 Burpees

5 Front Squats @ 50%
Rx= ALL 15 Rounds Completed!

05/17/16

Timberline CrossFit – WOD

NARF (Time)

9-15-21

Pull ups

Thrusters 95/65

Metcon (3 Rounds for reps)

3 Rounds (1 min) ME

Push Ups

05/16/16

Timberline CrossFit – WOD

Back Squat (2,3,4,3,2)

1-Mile Run (Time)

Max Effort 1-Mile Run

3K Row (Time)

Row 3k Meters for Time

05/12/16

Timberline CrossFit – WOD

Front Rack Lunge (3,3,3,3 *each leg)

Metcon (AMRAP – Reps)

15 min AMRAP

3 Hang Power Cleans @55%

3 Double Unders

6 Hang Power Cleans

6 Double Unders

9 Hang Power Cleans

9 Double Unders
* Increase by 3 Reps Each round.

05/11/16

Timberline CrossFit – WOD

Shoulder Press (5,5,5,5)

OH MY QUAD! (Time)

10 RFT

20 Goblet Squats 53/35

* At the top of Every minute, Stop and perform 3 Burpees, then continue on.

05/10/16

Timberline CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

20 min AMRAP

5 Deadlifts 315/205#

10 HSPU

100m Sprint

Med Ball Madness

Timberline CrossFit – WOD

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

Metcon (Time)

3 RFT

20 MB Thrusters (20/14)

10 MB Push Ups

20 MB Sit Ups

10 MB Push Ups

20 MB Cleans

05/06/16

Timberline CrossFit – WOD

Metcon (Time)

$Cash In= 25 Sit Ups

21-15-9

OHS 105/65#

Burpees

$Cash Out= 25 Sit Ups
OHS from the ground!