03/17/17

Timberline CrossFit – WOD

Metcon (3 Rounds for time)

3x ME Plank Hold

CrossFit Games Open 16.4 and 17.4 (AMRAP – Reps)

13-Minute AMRAP:

55 Deadlifts, 225# / 155#

55 Wall-Ball Shots, 20# / 14#

55 Calorie Row

55 Handstand Push-ups

03/15/17

Timberline CrossFit – WOD

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

Snatch-tastic! (AMRAP – Reps)

15 min AMRAP:

30 Snatches 95/65#

30 Snatches 115/75#

30 Snatches 135/85#

AMRAP Snatches 155/105#

03/14/17

Timberline CrossFit – WOD

Tabata 2.0 (5 Rounds for reps)

KB Swings 53/35#

Double Unders

T2B

Box Jumps 24/20″

Hand Release Push Ups

03/13/17

Timberline CrossFit – WOD

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

MUFran (Time)

21-15-9

Thrusters 95/65#

Muscle Ups (Bar OR Ring)

03/10/17

Timberline CrossFit – WOD

Paused Front Squat (3,3,3,3,3)

CrossFit Games Open 17.3 (AMRAP – Reps)

Prior to 8:00, complete:

3 rounds of:

6 chest-to-bar pull-ups

6 squat snatches (95# / 65#)

Then, 3 rounds of:

7 chest-to-bar pull-ups

5 squat snatches (135# / 95#)

*Prior to 12:00, complete 3 rounds of:

8 chest-to-bar pull-ups

4 squat snatches (185# / 135#)

*Prior to 16:00, complete 3 rounds of:

9 chest-to-bar pull-ups

3 squat snatches (225# / 155#)

*Prior to 20:00, complete 3 rounds of:

10 chest-to-bar pull-ups

2 squat snatches (245# / 175#)

Prior to 24:00, complete 3 rounds of:

11 chest-to-bar pull-ups

1 squat snatch (265# / 185#)

*If all reps are completed, time cap extends by 4 minutes.

03/09/17

Timberline CrossFit – WOD

Hang Power Clean (3,3,3,3,3)

Metcon (Time)

1000m Row

4RFT:

10 Ring Dips

20 Pistols

03/08/17

Timberline CrossFit – WOD

C2 Bday (AMRAP – Rounds)

19 min AMRAP:

3 Deadlifts 275/180

8 Bar Over Burpees

77 Double Unders

Rx + = 315/205

03/07/17

Timberline CrossFit – WOD

Split Jerk (2,2,2,2,2)

Chippy (Time)

For Time:

25 Box Jump Overs

50 Wall Balls 20/14#

75 Pull Ups

100 Squats

* Burpees

*At the top of every minute complete 4 Burpees, then continue on.

Rx+= 30/24″, 2:1 Wall Balls, C2B, Jumping Squats

03/06/17

Timberline CrossFit – WOD

Overhead Squat (3,3,3,3,3)

Metcon (Time)

$Buy In$= 50 Row (Cals)

3 RFT:

10 C2B

15 Goblet Squats 53/35#

$Cash Out$= 2 Rope Climbs