Timberline CrossFit – WOD
Metcon (3 Rounds for reps)
3x1min ME:
Double Unders
*If you have double unders, your score is # of Unbroken reps
CrossFit Games Open 16.3 (AMRAP – Reps)
AMRAP 7 minutes
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
Timberline CrossFit – WOD
Power Clean (3,3,3,3,3)
Metcon (Time)
21-15-9-3
Thrusters 95/65#
Bar Over Burpees
Timberline CrossFit – WOD
Metcon (Time)
5 RFT:
5 Pull Ups
10 Box Jumps 24/20″
15 KB Swings 53/35#
20 Sit Ups
Front Rack Lunge (5×3 *Each Leg)
Timberline CrossFit – WOD
Back Squat (5×5 @65%)
Wally Ball (Time)
40-30-20-10
T2B
Wall Ball Shots 20/14#
Timberline CrossFit – WOD
Deadlift (3,3,3,3,3)
Death By HSPU (AMRAP – Rounds)
20 Rounds total:
Min 1= 1 HSPU
Min 2= 2 HSPU
Min 3= 3 HSPU etc.
* SCORE=Last Completed round
If you miss a round, take the next round off and start over at 1
Timberline CrossFit – WOD
Ra-Ra Tabata (4 Rounds for reps)
Tabata:
Row (Calories)
Jumping Squats
Push Ups
Sit Ups
(20sec work/10sec rest x8, each movement)
Ra-Ra Tabata (4 Rounds for reps)
Tabata:
Row (Calories)
Jumping Squats
Push Ups
Sit Ups
(20sec work/10sec rest x8, each movement)
Timberline CrossFit – WOD
Burpees are Fun! (AMRAP – Rounds and Reps)
18min AMRAP
10 Front Squats 135/85#
10 Burpee Pull Ups
Timberline CrossFit – WOD
Bench Press (5,3,5,3,5)
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
10 Box Jumps 24/20″
10 Wall Ball Shots 20/14#
10 Pull Ups
Timberline CrossFit – WOD
All about the Benjamins (Time)
*Teams of 2
100 C2B
100 Sit Ups
100 HSPU
100 Pistols
Timberline CrossFit – WOD
At Home Chipper (Time)
100 Squats
75 Sit Ups
50 Push Ups
25 Burpees
Each movement must be done in order (so you “chip away” at the work out).
ALL movements must be done to FULL standard to be considered RX, No modifications.
Good Luck!!
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