08/01/17

Timberline CrossFit – WOD

Barbell Curl (5×10 @ 45/35#)

Big Booty Judy (Time)

5 RFT:

10 Back Squats @ 65%

200m Run

07/31/17

Timberline CrossFit – WOD

Countdown (Time)

1500m Row

100 Double Unders

80 Squats

60 Pull Ups

40 Sit Ups

20 HR Push Ups

07/28/17

Timberline CrossFit – WOD

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

07/27/17

Timberline CrossFit – WOD

100 Thrusters for Time (Time)

Perform 100 thrusters in as little time as possible

95/65

07/26/17

Timberline CrossFit – WOD

KB Tabata (5 Rounds for reps)

Tabata:

Swing 53/35#

Snatch

Goblet Squat

Push Press

Deadlift

*ONE KB per athlete

07/24/17

Timberline CrossFit – WOD

1-Mile Run (Time)

Max Effort 1-Mile Run

Just For Funsies! (No Measure)

100 Push Ups

150 Sit Ups

200 Squats

*Partition as needed!
*Can be done Before, After, or Broken Up between run.

07/21/17

Timberline CrossFit – WOD

Snatch Grip Deadlift (3,3,3,3,3)

“M-indy” (AMRAP – Rounds and Reps)

20min AMRAP:

5 HSPU

10 Pull Ups

15 Squats

07/20/17

Timberline CrossFit – WOD

Push it real good (Weight)

5x ME

200m Run

200m Row

200 ft. SLED PUSH

*SCORE= Heaviest weight pushed
*Rest between Rounds as needed!

07/19/17

Timberline CrossFit – WOD

Jumping back squat (5,5,5,5,5)

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders