07/18/17

Timberline CrossFit – WOD

1000m Row (Time)

Max Effort 1000m Row

Metcon (AMRAP – Reps)

5x 1min ME

HR Burpee

*SCORE= Total # of Reps

07/17/17

Timberline CrossFit – WOD

12 Days of Christmas (Time)

1- 200m Run

2- Power Snatch 115/ 80

3- Box Jump Over 24/20

4- Burpees

5- Hang Power clean 115/ 80

6- Push ups

7- Toes to Bar

8- Push Press 115/80

9- Deadlifts 115/ 80

10- Pistols

11- Pull ups

12- Front Rack Lunges 115/ 80

07/14/17

Timberline CrossFit – WOD

Defecit Deadlift (5,5,5,5,5)

Friday Tri-day! (Time)

9-12-15-12-9

Pistols

Sit Ups

Ring Dips

07/13/17

Timberline CrossFit – WOD

Push Press (4,4,4,4)

OH MY QUAD! (Time)

10 RFT

20 Goblet Squats 53/35

* At the top of Every minute, Stop and perform 3 Burpees, then continue on.

07/12/17

Timberline CrossFit – WOD

Jump Around (Time)

200 Double Unders

100 Power Snatches 95/65#

200 Double Unders

07/11/17

Timberline CrossFit – WOD

Weighted Step-ups (4,4,4,4)

Fun Run (Time)

5 RFT:

200m RUN

20 HSPU

20 KB Swings 53/35#

07/06/17

Timberline CrossFit – WOD

1,2,3 (3 Rounds for reps)

1min ME Double Unders

1min ME Goblet Squats 53/35#

2min ME Double Unders

2min ME Goblet Squats

3min ME Double Unders

3min ME Goblet Squats

*12 min Running clock*

Write reps after each movement

SCORE = Total Reps per Round

Metcon (AMRAP – Reps)

5 x 1 min ME

HR Push Ups