Timberline CrossFit – WOD
Push Press (5,5,5,5,5)
Hurry Scurry! (Time)
5x 200m Sprint
*Rest as needed Between!
SCORE= Fastest time!
5x 200m Sprint
*Rest as needed Between!
SCORE= Fastest time!
30 Back Squats @ BW
100 Barbell Curls 45/33#
* Few sets as possible
$ BUY IN = 88 Double Unders
5 RFT:
2 Deadlifts 345/225#
9 Push Ups
$ CASH OUT = 88 Double Unders
800m Run
50 Pull Ups
100 Push Ups
150 Air Squats
800m Run
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
7 RFT:
10 KB Snatches 53/35#
10 KB Swings 53/35#
15 min AMRAP:
30 Double Unders
5 Box over Burpees 24/20″
*Teams of 2
100 C2B
100 Sit Ups
100 HSPU
100 Pistols
9-7-5
Muscle-ups
Snatch, 135#/95#
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Row 3k Meters for Time