06/30/17

Timberline CrossFit – WOD

Rowhoa (Distance)

20 min AMRAP:

* Teams of 2*

ME Row

20m OH Lunge 25/45#

-Partners will trade places after each 20m OH Lunge. Lunge must begin before rower can start!

SCORE= Total Meters Rowed

06/29/17

Timberline CrossFit – WOD

BTN Push press (3,3,3,3)

The Ropes (AMRAP – Rounds and Reps)

12 min AMRAP:

50 Double Unders

2 Rope Climbs

*Sub 10 Ring Rows= 1 Rope Climb

06/27/17

Timberline CrossFit – WOD

J-Bizzle Bday WOD (Time)

6 RFT:

1 Deadlift 385/265#

9 Push Ups

7 Squats

7Pull Ups

*Rx+ = 405/275#

06/26/17

Timberline CrossFit – WOD

Bulgarian Split Squat (4,4,4,4,4)

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

06/23/17

Timberline CrossFit – WOD

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

Stroke! (5 Rounds for time)

5 RFT:

1000m Row

REST 3min Between

*Record ALL times

06/22/17

Timberline CrossFit – WOD

BTN SOTS Press (3,3,3,3,3)

Tabatha/”Tabata” (3 Rounds for reps)

Push Ups

Jumping Squats

Russian Twists

06/21/17

Timberline CrossFit – WOD

Pull-ups (3x ME Strict!)

*As soon as you come off the bar, your round is over.

*Record your highest score

Metcon (Time)

3 RFT:

30 Pistols

20 KB Swings 53/35#

10 HSPU

06/20/17

Timberline CrossFit – WOD

500m Row (Time)

Max Effort 500m Row

Drop it Low (AMRAP – Rounds and Reps)

15min AMRAP:

5 Squat Cleans 185/125#

30 Double Unders

06/19/17

Timberline CrossFit – WOD

Metcon (Time)

3x ME

Plank Holds

*Record Longest time!

OH Sally! (Weight)

OH Squats

to the song “Flower” by Moby

*SCORE= Weight

*Rx= All Reps