09/30/16

Timberline CrossFit – WOD

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

CrossFit Games Open 12.3 (AMRAP – Rounds and Reps)

18-Minute AMRAP of:
15 Box Jumps, 24″ / 20″
12 Shoulder-to-Overhead, 115# / 75#
9 Toes-To-Bar

09/29/16

Timberline CrossFit – WOD

Metcon (Time)

$CASH IN= 1 Rope Climb

3 RFT:

30 Goblet Squats

20 KB Swings

10 Burpees

100m Sprint

$BUY OUT= 1 Rope Climb

09/28/16

Timberline CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

*Teams of 2

20min AMRAP:

150m Row (every 10m=1 rep)

10 Wall Ball Shots 20/14#

5 Pull Ups
Partners will Alternate. One works, while the other is resting.

09/27/16

Timberline CrossFit – WOD

Front Rack Lunge (3,3,3,3)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

10 MB Cleans

10 MB Sit Ups

30 Double Unders

09/26/16

Timberline CrossFit – WOD

Big Booty Judy (Time)

5 RFT:

10 Back Squats @ 65%

200m Run

Metcon (AMRAP – Reps)

5x 1min ME

Push Ups
SCORE= TOTAL Reps

9/23/16

Timberline CrossFit – WOD

Metcon (AMRAP – Reps)

15 min EMOM

2 Cleans 155/95#

2 Push press 155/95#

*With the remaining time, perform ME Burpees
SCORE= Total Burpee Reps

Metcon (3 Rounds for reps)

3x 1min ME

Double Unders

09/22/16

Timberline CrossFit – WOD

Alotta Tabata (5 Rounds for reps)

Pull Ups

Squats

Push Ups

KB Swings

Row (Cals)
8 Rounds of 20 sec Work/ 10 sec Rest for Each movement. SCORE= total reps for all 5 movements

09/21/16

Timberline CrossFit – WOD

Back Squat (5×3 @ 85%)

Death by 10 meter (AMRAP – Rounds)

Ascending 10m Distance each round, EMOM

1st minute, 10 meter

2nd minute, 20 meter

3rd minute, 30 meter

Continuing on for 20 minutes