08/18/16

Timberline CrossFit – WOD

Good Mornings (3,3,3,3,3)

Jump Around (Time)

200 Double Unders

100 Power Snatches 95/65#

200 Double Unders

08/17/16

Timberline CrossFit – WOD

Front Squat (5,5,5,5,5)

fRun (Time)

21-15-9

Thruster 95/65

100m Sprint

Pull ups

100m Sprint

08/16/16

Timberline CrossFit – WOD

Metcon (Weight)

Russian Twist 45/25#

5x 10

Stroke! (5 Rounds for time)

5 RFT:

1000m Row

REST 3min Between

*Record ALL times

08/12/16

Timberline CrossFit – WOD

Sumo Deadlift (5,5,5,5,5)

Metcon (Time)

7 RFT:

10 Sumo deadlift high pulls 95/65#

10 Ring dips
Blue band or less on rings, otherwise Sub Bench Dips

08/11/16

Timberline CrossFit – WOD

Overhead Squat Lunge (5×5 *Each Leg)

Froggy Fresh (AMRAP – Rounds and Reps)

15 min AMRAP:

30 Double Unders

5 Box over Burpees 24/20″

08/10/16

Timberline CrossFit – WOD

“Becky” (Time)

30 Back Squats @ BW

Metcon (AMRAP – Reps)

5x 1min ME

Pull Ups
Total # of Reps

08/09/16

Timberline CrossFit – WOD

Push Press (5,5,5,5,5)

Sprint for your life! (Time)

10 x 200m Sprints

REST as needed between

*Score= Fastest time

08/08/16

Timberline CrossFit – WOD

2 out of 3 Girls Ain’t Bad (Time)

Choose 2 of these 3 WODs :

*Fran

21-15-9

Thrusters 95/65#

Pull Ups

*Diane

21-15-9

Deadlifts 135/85#

HSPU

*Helen

3RFT:

400m Run

21 KB Swings 53/35#

12 Pull Ups
*ONE has to be a wod you have NOT done before!

08/04/16

Timberline CrossFit – WOD

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

CrossFit Games Open 13.2 (AMRAP – Rounds and Reps)

10 Min AMRAP
5 Shoulder to Overhead 115# / 75#
10 Deadlifts 115# / 75#
15 Box Jumps 24″ / 20″