06/29/16

Timberline CrossFit – WOD

For the Love of Quad (Time)

$Cash In= 25 Burpees

4RFT

10 Front Squats 115/75#

5 Box Jumps

$Cash Out= 25 Burpees

06/28/16

Timberline CrossFit – WOD

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

Poker Face (AMRAP – Rounds and Reps)

18 min AMRAP:

CLUBS= Goblet Squats 53/35#

HEARTS= Row (Cals)

SPADES= HSPU

DIAMONDS= Pull Ups

JOKERS= 1 Rope Climb/10 Ring Rows
Draw 3 cards, perform all movements according to suit and number, then 100 Double Unders. Complete as many ROUNDS/REPS in 18 min.

*Best 5 card poker hand wins!

06/27/16

Timberline CrossFit – WOD

Jared’s Birthday WOD (Time)

6 RFT:

27 Double unders

19 Front Squats 105/75

7 Pull ups, Strict

7 Box jumps 20″

06/24/16

Timberline CrossFit – WOD

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

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

30 Double Unders

20 Goblet Squats 53/35#

10 KB Snatch 53/35#

06/23/16

Timberline CrossFit – WOD

Metcon (Time)

4 RFT:

25 KB Swings 53/35#

10 Ring Dips

5 Box Jumps
*Blue Band or Less for Ring Dips.

Front Rack Lunge (3×4 *Each Leg)

06/22/16

Timberline CrossFit – WOD

Push Press (2,2,2,2,2)

The Running Man (Time)

1 mile Run

50 MB Cleans 20/14#

1 mile Run

06/21/16

Timberline CrossFit – WOD

Cindy-ish (AMRAP – Rounds)

20 min EMOM:

3 Pull Ups

5 Push Ups

10 Squats
Try to complete all movements within Each minute. Rest when needed.

SCORE= Total Completed Rounds