Timberline CrossFit – WOD

Bear Complex (Work up to heavy single)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

Metcon (Time)

5 Rounds

20 Double unders

10 Deadlifts 185/130

100m Sprint

Timberline CrossFit – WOD

Romanian Deadlift (2,2,2,2,2)

Metcon (5 Rounds for reps)

Tabata:

Ball Slams

Push ups

Wall Balls

Sit ups

Strict Pull ups

Timberline CrossFit – WOD

Back Squat (1,1,1,1,1)

Metcon (Weight)

EMOM 20min

2 Power Snatch

3 Bar facing burpees
start light, work to heavy

Timberline CrossFit – WOD

Jared’s Birthday WOD (Time)

6 RFT:

27 Double unders

19 Front Squats 95/65

7 Pull ups, Strict

7 Box jumps 20″

Timberline CrossFit – WOD

Deadlift (6,6,4,4,2,1)

Metcon (Time)

5 RFT:

20 KB Swings

10 KB Goblet Squats

10 Burpees

200m Run

Timberline CrossFit – WOD

Metcon (2 Rounds for reps)

21 Reps Strict HSPU

21 Reps Stict Pull ups

Metcon (AMRAP – Rounds and Reps)

10min AMRAP

200m Run

25 Double unders

Timberline CrossFit – OPEN Gym

Metcon (Time)

12-9-6-3

Lunge 185

200m Run

Squat 185

200m Run

Timberline CrossFit – WOD

Zercher Squat (6,4,4,4,2)

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Timberline CrossFit – OPEN Gym

Back Squat (10,10,10)

Metcon (Time)

5 RFT

100m Sprint

20 Jumping lunges

20 sit ups

Timberline CrossFit – WOD

Bench Press (10,10,10)

Fran’s Ugly Sister (Time)

15-9-6

Cluster (115/80)

Strict pull up