Timberline CrossFit – WOD

Metcon (No Measure)

Chin ups, 3 rounds ME

Handstand Hold, 3 rounds ME

Metcon (AMRAP – Rounds)

15min EMOM

3 Med Ball Cleans 20/14

3 Touch burps

10 Double unders

–100m Sprint for missed rounds

Timberline CrossFit – WOD

Shankle Complex (1 heavy rep)

3 Hang clean pulls

+1 Clean

+2 Jerks

Handstand Walk (max distance)

Timberline CrossFit – WOD

San Francisco Chipper (Time)

30 Back Squats @ BW

1km Row

()

Timberline CrossFit – WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

Timberline CrossFit – WOD

Metcon (AMRAP – Reps)

ME Weighted Dips 53/35

Metcon (Time)

For Time:

50 KB Swings

50 Lunges

40 Push ups

30 Pull ups

20 V-ups

–200m Sprint between movements

Timberline CrossFit – WOD

Metcon (AMRAP – Rounds)

Squats, 30 Reps @ BW

— as few rounds as possible

Metcon (No Measure)

Strict HSPU

3×7

Strict Pull ups

7×3

Timberline CrossFit – WOD

Heaving Snatch Balance (3,3,3,3,3)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP

5 Deadlift@ 3/4 BW

5 Hang Clean

5 Bar Facing Burpees

Timberline CrossFit – WOD

Defecit Deadlift (4,4,3,3,2,1,1)

use a 35# plate

Metcon (AMRAP – Rounds)

“Death by HSPU”

EMOM perform HSPU corresponding to that minute.

ie, min 1- 1 HSPU, min 2- 2 HSPU, etc for 15 minutes
there is a burp penalty-

rounds 1-6; 25 burpees

rounds 6-9; 20 burpees

Timberline CrossFit – WOD

The Bremelo (Time)

15-12-9-6-3

Pistols

Squat clean 155/115

Timberline CrossFit – WOD

Push Jerk (2,2,2,2,2)

Metcon (Time)

5 RFT:

5 Deadlifts 315/ 205

7 Ring dips

100m Sprint