07/19/16

Timberline CrossFit – WOD

Overhead Squat (2,2,2,2,2,2)

Metcon (AMRAP – Reps)

15min EMOM:

10 Jumping Lunges

Push Ups
At the start of every minute complete 10 Jumping Lunges, with the remaining time AMRAP Push Ups.

SCORE= Total # of Push Ups

Rx+= Clapping Push Ups

07/19/16

Timberline CrossFit – WOD

Overhead Squat (2,2,2,2,2,2)

Metcon (AMRAP – Reps)

15min EMOM:

10 Jumping Lunges

Push Ups
At the start of every minute complete 10 Jumping Lunges, with the remaining time AMRAP Push Ups.

SCORE= Total # of Push Ups

Rx+= Clapping Push Ups

07/15/16

Timberline CrossFit – WOD

Back Squat (3,5,8,5,3)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

10 Plate Burpees

10 OH Plate Lunge 45/25#

25 Double Unders

07/13/16

Timberline CrossFit – WOD

Pendlay Row (3,3,3,3,3)

CrossFit Games Open 11.2 (AMRAP – Rounds and Reps)

15-Minute AMRAP of:
9 Deadlifts, 155# / 100#
12 Push-ups
15 Box Jumps, 24″ / 20″

07/12/16

Timberline CrossFit – WOD

KB Tabata (5 Rounds for reps)

Tabata:

Swing 53/35#

Snatch

Goblet Squat

Push Press

Deadlift

*ONE KB per athlete

Metcon (3 Rounds for reps)

3x 1min. ME

Double Unders
*For those that can do Double Unders, your score is # of Unbroken reps per round!

07/11/16

Timberline CrossFit – WOD

Dream Team (Time)

6 RFT:

*Teams of 2

10 Hang Power Clean 115/75#

10 Burpees

5 Front Squats 115/75#

$Cash Out= 1 Rope Climb/10 Ring Rows *Each
One partner works, while the other rests. After all 6 Rounds are completed, Each partner will climb OR ring row. Then call time!

Front Rack Lunge (3,3,3,3 *Each Leg)

07/08/16

Timberline CrossFit – WOD

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

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP

5 Burpees

5 Hang Power Snatch 95/65#

15 Jumping Squats

07/07/16

Timberline CrossFit – WOD

Back Squat (5,5,5,5,5)

Metcon (Time)

3 RFT

50 Double Unders

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups