05/17/17

Timberline CrossFit – WOD

Death By Front Squats (AMRAP – Rounds)

20 min EMOM

Front Squats 115/75#

Rx+= 135/95#

Min 1=1 Front Squat

Min 2=2 Front Squats

Min 3=3 Front Squats

etc….
SCORE= Last Completed Round. Take the next round off and begin again at 1.

05/16/17

Timberline CrossFit – WOD

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

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

05/15/17

Timberline CrossFit – WOD

Jump Around (Time)

200 Double Unders

100 Power Snatches 95/65#

200 Double Unders

05/12/17

Timberline CrossFit – WOD

Sumo Deadlift (3,3,3,3,3)

BaselinenilesaB (Time)

For Time:

500m Row

40 Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

20 Push Ups

30 Sit Ups

40 Squats

500m Row

05/11/17

Timberline CrossFit – WOD

Paused Back Squat (3,3,3,3)

Metcon (Time)

5RFT:

5 Power Cleans 155/105

10 Bar Over Burpees

5 Box Jump Overs 24/20″

05/10/17

Timberline CrossFit – WOD

Weighted Step-ups (3,3,3,3,3)

CrossFit Games Open 12.4 (AMRAP – Rounds and Reps)

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

05/09/17

Timberline CrossFit – WOD

See Fran Run (Time)

21-15-9

400m Run

Thrusters 115/75#

Pull Ups

*Rx+= 135/85#
Run 400m, 21

Run 400m, 15

Run 400m, 9, Time!

05/08/17

Timberline CrossFit – WOD

Bent Over Row (3,3,3,3,3)

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Goblet Squats 53/35#

HSPU

KB Swing 53/35#

05/05/17

Timberline CrossFit – WOD

Cinco De Mayo (Time)

5 RFT:

5 Deadlifts 315/205#

5 Strict Pull Ups

5 T2B

5 Burpees Box Jumps 30/24″

05/04/17

Timberline CrossFit – WOD

Ra-Ra Tabata (4 Rounds for reps)

Tabata:

Row (Calories)

Jumping Squats

Push Ups

Sit Ups