Timberline CrossFit – WOD

Metcon (Time)

4 Rounds, each for time:

800m Run

rest as needed between rounds
Fastest time

Timberline CrossFit – WOD

Push Press (4,4,2,2,2,2)

Metcon (Time)

3 rounds for time,

10 Push Presses 105/65

30 Deadlifts

50 Double unders
Rx+ weight is 135/85

Timberline CrossFit – WOD

Clean (4,4,2,2,2,2)

Receive the bar at full depth on your sets of four, then receive the bar at any depth while working up to a heavy double.

Metcon (Time)

8 rounds for time,

100m Sprint

4 Front Squats 135/95

6 Pull ups
Take the bar from the floor for your Front Squats. Scale with eight Jumping Pull-ups per round, no bands today. Rx+ weight is 165/115 with six chest to bar Pull-ups per round.

Timberline CrossFit – Community WOD

Metcon (3 Rounds for reps)

3 Rounds:

200m run, ME push ups

200m run, ME pull ups

200m run, ME squats

Rest 1 min between each round

Timberline CrossFit – WOD

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

CrossFit Games Open 15.5 Scaled (Time)

For Time:

27 Calorie Row

27 Thrusters, 65# / 45#

21 Calorie Row

21 Thrusters, 65# / 45#

15 Calorie Row

15 Thrusters, 65# / 45#

9 Calorie Row

9 Thrusters, 65# / 45#

Timberline CrossFit – WOD

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

From the rack, work up to a heavy single

Metcon (AMRAP – Reps)

10 minute EMOM,

*Even minutes:

3 Clean & Jerks (75% of best Split Jerk)

*Odd minutes

Max Box Jumps 20/20

Metcon (Time)

5 Rounds for Time,

200m Run

6 Push-ups

3 Snatches 115/78
Rx+ weight is 135/93

Timberline CrossFit – WOD

Back Squat (3×8 @ BW)

Strict Pull-ups (3×8)

[Superset] Perform eight Back Squats followed immediately by eight Pull-ups.

Metcon (3 Rounds for reps)

4 Minute AMRAP:

4 Clusters 95/63

8 Push-ups

12 Jumping Lunges

Then, after a 1 Minute rest

4 Minute AMRAP:

4 Squat Clean 115/78

8 Push-ups

12 Jumping Lunges

Then, after a 1 Minute rest

4 Minute AMRAP:

4 Power Clean 135/93

8 Push-ups

12 Jumping Lunges
For Rx+ add 20/15 to the Rx weight

Timberline CrossFit – WOD

Single Leg Deadlift (4,4,4,4)

Perform 4 reps per leg using the Farmer’s Hold with Kettlebells or Dumbells

Metcon (Time)

4 Rounds for Time:

200m Run

9 Deadlifts 115/73

6 Hang Power Cleans

3 Push Presses

Timberline CrossFit – WOD

Overhead Walking Lunge (4,4,4,4)

Perform 8 Lunge steps per set

Metcon (Time)

400m Run

30 Box Jumps 24/20

20 Pull-ups

10 Deadlifts 255/175

20 Pull-ups

30 Box Jumps

400m Run

Timberline CrossFit – Community WOD

Metcon (Time)

5 Rounds:

15 Hand Release Push ups

20 Jumping Squats

10 Pull ups