Timberline CrossFit – WOD

Saturday make up day. Come in, pick a workout from the week and do work.

Timberline CrossFit – Community WOD

Baseline (Time)

500m Row

40 Squats

30 Sit ups

20 Push ups

10 Pull ups

Timberline CrossFit – WOD

SOTS Press, BTN Snatch grip (3,3,3,3,3)

Deads & Treads (Time)

12-9-6

Deadlift 315/205

Box Jump 30/24

Timberline CrossFit – WOD

Shoulder Press (3×5@ 65% 1RM)

Tabata Something Else (AMRAP – Reps)

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.

There is no rest between exercises.

Post total reps from all 32 intervals.

Timberline CrossFit – WOD

Tactical Strength Challenge (Total Weight)

3 attempts for a 1RM Deadlift

Max rep Pull ups with 10KG

Max rep Kettlbell snatches in 5:00 with 32kg

Timberline CrossFit – WOD

Power Snatch (1,1,1,1,1)

Metcon (Time)

3 Rounds

20 Floor press @ 50%BW

20 Squat @ 50%BW

20 Hang Clean/ Jerk @50%BW

–cash out, 200 double unders

Timberline CrossFit – WOD

Metcon (AMRAP – Reps)

With an empty bar:

3 Rounds of 1min ME barbell curls

Back Squat (3,3,3,3,3+ME)

Metcon (Time)

3 RFT

25 Hang Snatch 75/55

10 Box jump overs 24/20

Timberline CrossFit – Community WOD

Metcon (Time)

Bodyweight “Fran”

21-15-9

Pull ups

Burpees

Timberline CrossFit – WOD

Saturday is make up day!!
Get up, get in, and make up a WOD that you missed this week!!

Timberline CrossFit – WOD

Bench Press (3 attempts at ME @ Bodyweight)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5 Pull ups

10 Dynamic Push ups

10 Shin Hops