Timberline CrossFit – WOD
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Monthly Archives: May 2016
05/31/16
Timberline CrossFit – WOD
1000m Row (Time)
Max Effort 1000m Row
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP
10 Front Squats @50%
5 C2B
05/27/16
Timberline CrossFit – WOD
1/2 Schmalls (Time)
Run 400m
50 Burpees
40 Pull-Ups
30 Pistols
20 KB Swings 53/35#
10 HSPU
Run 400m
In Honor of Marine Staff Sgt. Justin Schmalstieg, who was killed Dec. 15, 2010, while serving in Afghanistan
For more info:
http://journal.crossfit.com/2013/04/toknowahero.tpl
05/26/16
Timberline CrossFit – WOD
Metcon (Time)
100 Squats
75 Sit Ups
50 Push Ups
25 Pull Ups
05/25/16
Timberline CrossFit – WOD
Back Squat Sally (Weight)
To the song “Flower” by Moby:
Every time the phrase “Bring Sally Up” squat up.
Every time the phrase “Bring Sally Down”, squat to depth and maintain until “Bring Sally Up”
–for the length of the song.
@ 135/85#
Rx= ALL 30 Reps
Front Squat Sally (Weight)
To the song “Flower” by Moby:
Every time the phrase “Bring Sally Up” squat up.
Every time the phrase “Bring Sally Down”, squat to depth and maintain until “Bring Sally Up”
–for the length of the song.
@ 135/85#
Rx= ALL 30 Reps
05/24/16
Timberline CrossFit – WOD
Metcon (AMRAP – Rounds and Reps)
15 min AMRAP:
10 HSPU
10 OH Plate Lunge 45/25#
10 V-Ups
Metcon (AMRAP – Reps)
5 Rounds (1 min) ME:
Wall Ball Shots 20/14#
05/23/16
Timberline CrossFit – WOD
Clean (3,3,3,3,3)
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
05/20/16
Timberline CrossFit – WOD
Deadlift (5,5,5,5,5)
Metcon (Time)
$Cash In= 100 Double Unders
5 RFT:
7 Box Jumps 24/20″
10 Push Ups
$Cash Out= 100 Double Unders
05/19/16
Timberline CrossFit – WOD
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
05/19/16
Timberline CrossFit – WOD
BaselinenilesaB (Time)
For Time:
500m Row
40 Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
20 Push Ups
30 Sit Ups
40 Squats
500m Row