06/20/16

Timberline CrossFit – WOD

Like Linda (Time)

10-9-8-7-6-5-4-3-2-1

Deadlift 135/85#

Floor press 135/85#

Front Squat 135/85#
Rx+= 155/105#

06/17/16

Timberline CrossFit – WOD

Good Mornings (5,5,5,5)

Metcon (3 Rounds for reps)

3RFT: (1 min. ME)

Pull Ups

10m Sprints

MB Cleans

~Rest
Each Round is 1 min. Perform ME of that movement. Rest between rounds. Repeat 3x’s

SCORE= Lowest # of 3 Rounds

06/16/16

Timberline CrossFit – WOD

500m Row (Time)

Max Effort 500m Row

Thruster Thursday! (Time)

7 RFT:

5 Thrusters 95/65#

5 Burpees

10 Squats
Rx+= 115/85#

06/14/16

Timberline CrossFit – WOD

Power Snatch (3,3,3,3,3)

Metcon (AMRAP – Rounds)

15min EMOM:

10 KB Swings 53/35#

5 Goblet Squats 53/35#

*One KB per athlete

06/13/16

Timberline CrossFit – WOD

Metcon (AMRAP – Reps)

3 Rounds (1min) ME

Pull Ups

J-E-L-L-O (AMRAP – Reps)

15 min AMRAP:

Wall Balls 20/14#

200m
Partner #1, will perform as many Wall Ball shots as possible until Partner #2 has returned, then switch.

SCORE= Total Wall Balls

06/10/16

Timberline CrossFit – WOD

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

Tabatha/”Tabata” (3 Rounds for reps)

Push Ups

Jumping Squats

Russian Twists

06/09/16

Timberline CrossFit – WOD

1 1/4 Front Squat (3,3,3,3,3)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

20 Squats

10 HSPU

5 T2B

06/08/16

Timberline CrossFit – WOD

Runny Annie (Time)

50-40-30-20-10

Sit Ups

Double Unders

200m Run
After Each Set, you will run 200m. You will end with a run 🙂

06/07/16

Timberline CrossFit – WOD

Overhead Squat (3,3,3,3,3)

That was Easy! (Time)

6 RFT:

5 Power Cleans 125/85#

5 Bar Over Burpees

5 Pull Ups

$CASH OUT= 1 Rope Climb
(Sub 1 rope climb with 10 Ring Rows)