12/01/16

Timberline CrossFit – WOD

Bench Press (3,3,3,3,3)

Metcon (AMRAP – Rounds and Reps)

18 min AMRAP:

10 HSPU

20 Burpee Pull Ups

30 Pistols

11/29/16

Timberline CrossFit – WOD

1 1/4 Front Squat (5,5,5,5,5)

Froggy Fresh (AMRAP – Rounds and Reps)

15 min AMRAP:

30 Double Unders

5 Box over Burpees 24/20″

11/25/16

Timberline CrossFit – WOD

500m Row (Time)

Max Effort 500m Row

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

11/23/16

Timberline CrossFit – WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

11/22/16

Timberline CrossFit – WOD

Back Rack Lunge (4,4,4,4,4)

Do the Hop (AMRAP – Rounds and Reps)

15min AMRAP:

50 Double Unders

20 Burpees

10 Pull Ups

11/21/16

Timberline CrossFit – WOD

For the Love of Quad (Time)

$Cash In= 25 Burpees

4RFT

10 Front Squats 115/75#

5 Box Jumps

$Cash Out= 25 Burpees

11/18/16

Timberline CrossFit – WOD

Metcon (3 Rounds for reps)

3x 1min ME

Push Ups

Dia De Los Deadlifts (Time)

5 RFT:

10 Deadlifts @ BW

100m Sprint

*Rx+= 1.25xBW

11/17/16

Timberline CrossFit – WOD

Overhead Squat (5,5,5,5,5)

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups