Timberline CrossFit – WOD

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

Hurry Scurry! (Time)

5x 200m Sprint

*Rest as needed Between!

SCORE= Fastest time!

Timberline CrossFit – WOD

“Becky” (Time)

30 Back Squats @ BW

Curls for the Girls (Time)

100 Barbell Curls 45/33#

* Few sets as possible

Timberline CrossFit – WOD

Chuck Roast (Time)

$ BUY IN = 88 Double Unders

5 RFT:

2 Deadlifts 345/225#

9 Push Ups

$ CASH OUT = 88 Double Unders

Timberline CrossFit – WOD

.5 Murph (Time)

800m Run

50 Pull Ups

100 Push Ups

150 Air Squats

800m Run

Murph (Time)

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

Timberline CrossFit – WOD

Metcon (Time)

7 RFT:

10 KB Snatches 53/35#

10 KB Swings 53/35#

Timberline CrossFit – WOD

Overhead Squat (5,5,5,5)

Froggy Fresh (AMRAP – Rounds and Reps)

15 min AMRAP:

30 Double Unders

5 Box over Burpees 24/20″

Timberline CrossFit – WOD

All about the Benjamins (Time)

*Teams of 2

100 C2B

100 Sit Ups

100 HSPU

100 Pistols

Timberline CrossFit – WOD

1 1/4 Back Squat (3,3,3,3,3)

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Timberline CrossFit – WOD

Helen (Time)

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

Timberline CrossFit – WOD

3K Row (Time)

Row 3k Meters for Time

Shoulder Press (5,5,5,5,5)