Timberline CrossFit – WOD

Metcon (AMRAP – Rounds)

Death By: Front Squats

@50%- 1RM

*From the floor!

*Score= Last Completed Round. Start over at 1 until 20min is up.

Metcon (3 Rounds for reps)

3 Rounds (1min) ME Double Unders

*If you can do double unders, your score is Unbroken Dbls Only!

Timberline CrossFit – WOD

Good Mornings (5,5,5,5,5)

Metcon (Time)

$ Cash In= 500m Row

3 RFT

10 Pull Ups

15 Sit Ups

10 Power Cleans 135/105#

Timberline CrossFit – WOD

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

Metcon (AMRAP – Rounds)

12 min AMRAP

10 Jumping Lunges

10 T2B

*Full Rounds Only

Timberline CrossFit – WOD

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Metcon (3 Rounds for reps)

3 Rounds (1 min) ME Goblet squats 53/35#

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

‘Easy’ Mary (AMRAP – Rounds and Reps)

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 Pull-ups

25 Squats

Timberline CrossFit – WOD

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

Metcon (Time)

5 RFT

10 Wall Balls 20/14

30 Double Unders

Timberline CrossFit – WOD

Mary (AMRAP – Rounds and Reps)

20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups

Timberline CrossFit – WOD

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

Metcon (AMRAP – Rounds)

15 min. EMOM

3 Cleans 125/85#

2 Jerks

Timberline CrossFit – WOD

Metcon (AMRAP – Rounds and Reps)

12min AMRAP

5 C2B

10 Squats

5 Box Jumps 24/20

Sumo Deadlift (5,5,5,5,5)