11/16/16

Timberline CrossFit – WOD

Metcon (3 Rounds for reps)

3x 1min ME

Double Unders

Metcon (Time)

27-21-15

Back Squats 135/85#

HSPU

Rx+= 165/105#
From the ground!

11/15/16

Timberline CrossFit – WOD

Death By Wall Balls (AMRAP – Rounds)

Death By:

Wall Balls 20/14#

*SCORE= # of Last Completed Round
Death By:

Min 1=1 Wall Ball,

Min 2=2 Wall Balls,

Min 3=3 Wall Balls, etc.

Once you miss a round, take the next off and begin again at 1.

11/11/16

Timberline CrossFit – WOD

McGhee (AMRAP – Rounds and Reps)

30-Minute AMRAP of:

5 Deadlits, 275#

13 Push-ups

9 Box Jumps, 24″
In honor of Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 in central Iraq.
To learn more about McGhee click here

11/10/16

Timberline CrossFit – WOD

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

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

20 Sit Ups

5 Cleans 165/105#

11/09/16

Timberline CrossFit – WOD

Floor Press (5,5,5,5,5)

Round Robin (AMRAP – Reps)

15 min AMRAP:

*Teams of 3*

500m Row

10 Front Squats 115/75#

ME Push Ups

Rx+= 155/100#
Each partner will take turns rotating through each movement. You may only begin once the ROWER starts. Once 500m is complete and all 10 FS are done, then everyone will switch!

SCORE= Total # of Push Ups

11/08/16

Timberline CrossFit – WOD

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

Jump Around (Time)

3-9-15-21

30 Double Unders

HSPU

Box Jumps 24/20″

11/07/16

Timberline CrossFit – WOD

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

11/04/16

Timberline CrossFit – WOD

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

Metcon (Time)

4 RFT:

10 Box Over Burpees 24/20″

10 KB Swings 53/35#