Timberline CrossFit – Community WOD

Metcon (2 Rounds for reps)

IN TEAMS OF 2

2x 10 min AMRAP:

A: 200m Sprint

–alternate athlete

B: “Cindy:

5 Pull ups

10 Push ups

15 Squats

–alternate athletes

Timberline CrossFit – WOD

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

Timberline CrossFit – WOD

CrossFit Games Open 15.1 (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Toes To Bar

10 Deadlifts, 115# / 75#

5 Snatches, 115# / 75#

CrossFit Games Open 15.1 Scaled (AMRAP – Rounds and Reps)

9-Minute AMRAP of:

15 Hanging Knee Raises

10 Deadlifts, 85# / 55#

5 Ground to Overhead, 85# / 55#

CrossFit Games Open 15.1A (Weight)

6-Minutes to Establish:

1-RM Clean and Jerk

Timberline CrossFit – WOD

Handstand Push-ups (4×10)

Metcon (5 Rounds for reps)

3 minute AMRAP

3 Deadlifts 205/135

6 Bar-facing burpees

9 Squats

– Rest 1 minute, repeat for 5 cycles

Timberline CrossFit – WOD

Overhead Squat (5,5,3,3,3,3)

Metcon (Time)

3 Rounds for time

40 Double unders

30 Squats

20 Whip ups

10 Push presses 95/65

Timberline CrossFit – WOD

Weighted Pull-ups (4,4,2,2,2,2)

Metcon (Weight)

15 minute EMOM

1 Squat Clean

2 Front Squats

1 Shoulder to Overhead

Timberline CrossFit – WOD

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

Metcon (3 Rounds for reps)

4 min AMRAP

5 Deadlifts 225/155

5 Pull ups

– Rest 2 min

4 min AMRAP

5 Hang Squat Cleans 135/95

10 Push ups

– Rest 2 min

4 min AMRAP

5 Push Press 115/75

15 Whip ups

Timberline CrossFit – Community WOD

Metcon (Time)

3 Rounds:

10 Jumping lunges

10m Broad jump

15 burpees

35 Jumping pull up

Timberline CrossFit – WOD

Clean (1,1,1,1,1)

BTN Split Jerk (1,1,1,1,1)

Metcon (Weight)

10 minute EMOM

3 Deadlifts

2 Hang Cleans

1 Shoulder to Overhead
at 70% of your BTN Split Jerk

Timberline CrossFit – WOD

Weighted Push Ups (3,3,1,1,1,1)

Natalie’s B’Day WOD (AMRAP – Rounds and Reps)

19min AMRAP

2 Front Squats (225/ 160)- NO RACK!

19 Burpees

83 Double unders