Timberline CrossFit – WOD

Front Squat (4×3 @ 50%)

Metcon (AMRAP – Reps)

20min AMRAP

100m Sprint

5 Push Ups

15 Wall Balls 20/14
Score= Total number of Wall Ball shots

Timberline CrossFit – WOD

Metcon (AMRAP – Reps)

12 min AMRAP

3-6-9-12-15-18…

Power Snatch

T2B

*Increase by 3 reps every round unitl 12min is over

Front Squat (4×3 @65%)

Timberline CrossFit – Weight Lifting

Weightlifting

Power Clean (4×3 @60%)

Metcon (Weight)

LH Clean Pull + Clean& Jerk

5x (2+1+1)

Clean and Jerk (1,1,1,1,1)

Timberline CrossFit – WOD

O.G. Volkswagen (Time)

21-15-9

Bench press@ Bodyweight

Pull ups

Timberline CrossFit – WOD

Metcon (5 Rounds for reps)

Tabata:

Jumping Lunges

Sit Ups

Squats

Pull Ups

Double Unders

Timberline CrossFit – Weight Lifting

Weightlifting

Back Squat (5,5,5,5,3,8)

Bench Press (5,5,5,5,3,8)

Bent Over Row (5,5,5,5,3,8)

Timberline CrossFit – WOD

Deadlift (5,3,2,3,5)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

10 Hand release Push Ups

5 Box jump overs (24/20)

Timberline CrossFit – WOD

Freddy’s Revenge (Time)

5 RFT:

5 Shoulder to overhead (185/115)

10 Burpees

Metcon (AMRAP – Reps)

5 Rounds 1min ME Double Unders

*For those that can do DU’s: You will ONLY record the round with the highest number of Unbroken DU’s

Timberline CrossFit – WOD

CrossFit Games Open 14.5 and 16.5 (Time)

For Time:

21 Thruster, 95#/65#

21 Bar Facing Burpees

18 Thruster, 95#/65#

18 Bar Facing Burpees

15 Thruster, 95#/65#

15 Bar Facing Burpees

12 Thruster, 95#/65#

12 Bar Facing Burpees

9 Thruster, 95#/65#

9 Bar Facing Burpees

6 Thruster, 95#/65#

6 Bar Facing Burpees

3 Thruster, 95#/65#

3 Bar Facing Burpees

Timberline CrossFit – Weight Lifting

Snatch Pull (4×3)

Metcon (Weight)

HH Power Snatch + LH Power Snatch + Power snatch

5x (1+1+2)

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