12/15/16

Timberline CrossFit – WOD

Just keep Rowing… (AMRAP – Reps)

20 min AMRAP:

*Teams of 2*

500m Row

ME Ball Slams 15/10#

*SCORE= Total # of Ball Slams
Partner 1 will Row 500m, while partner 2 performs ME Ball Slams. Then switch. Work at the same time.

~Both partners must do same weight!

Rx+= 50/20#

12/14/16

Timberline CrossFit – WOD

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

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

12/13/16

Timberline CrossFit – WOD

Jack and the Bean Stock (AMRAP – Rounds and Reps)

20 min AMRAP:

2 Rope Climbs/ 20 Ring Rows

10 Front Squats 135/85#

12/12/16

Timberline CrossFit – WOD

Luck of the Draw (Time)

5 RFT:

HEARTS= Row (Cals)

SPADES= Burpee Pull Ups

DIAMONDS= Box Jump Overs

CLUBS= MB Cleans 20/14#

JOKER= 100 Double Unders
**DRAW 3 Cards ONLY!

Repeat Movements for 5 rounds in Order on the Board!

Wee Burpees! (Time)

100 Burpees
*For 10 AM ONLY*

12/09/16

Timberline CrossFit – WOD

Good Mornings (5,5,5,5,5)

Death by 10m (AMRAP – Rounds)

20 min EMOM:

Min 1=10 meters

Min 2=20 meters

Min 3=30 meters

Etc….

SCORE= Last Completed Round!

Metcon (AMRAP – Reps)

1 mile Run

REST as needed

1 mile Run

THEN….

3x 1min ME Sit Ups
*For 10AM ONLY*

SCORE= Total # of Sit Ups. Enter Fastest mile time under “add performance”.

12/08/16

Timberline CrossFit – WOD

Floor Press (3,3,3,3,3)

Legos (Time)

$Buy In= 1000m Row

3 RFT:

30 Jumping Squats

20 KB Swings 53/35#

10 Push Ups

$Cash Out= 100 Double Unders

12/07/16

Timberline CrossFit – WOD

Metcon (AMRAP – Rounds)

20 min EMOM:

6 Front Rack Lunges 115/75#

3 Push Press 115/75#

Metcon (AMRAP – Rounds)

20 min EMOM:

6 Jumping Lunges

5 Hand release Push Ups
*For 10 AM ONLY

SCORE= Completed Rounds out of 20. Rest as needed.

12/06/16

Timberline CrossFit – WOD

Thruster (3,3,3,3,3)

CrossFit Games Open 13.3 (AMRAP – Rounds and Reps)

12-minute AMRAP of:
150 Wall-Ball Shots, 20# / 14#
90 Double-Unders
30 Muscle-ups

Metcon

12/05/16

Timberline CrossFit – WOD

Metcon (Time)

25 pull-ups

50-calorie row

100 overhead squats 45/35#

50 box jumps 24/20″

25 pull-ups
*SUB Front Squats for OHS

At Home Chipper (Time)

100 Squats

75 Sit Ups

50 Push Ups

25 Burpees
For 10 AM ONLY!