Timberline CrossFit – WOD

Luck of the Draw (Time)

5 RFT:

HEARTS= Row (Cals)

SPADES= Burpee Pull Ups

DIAMONDS= Box Jump Overs

CLUBS= MB Cleans 20/14#

JOKER= 100 Double Unders
Each athlete will draw 5 cards from the deck. Complete all movements for 6 rounds. Follow the same order on the board.

Timberline CrossFit – WOD

Monster Mash (AMRAP – Rounds and Reps)

20 min AMRAP:

5 Bleeding C2B

10 Killer Kettle Bell Swings 53/35#

20 Goulish Goblet Squats 53/35#

30 Deadly Double Unders

Timberline CrossFit – WOD

Good Mornings (3,3,3,3,3)

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Timberline CrossFit – WOD

All about the Benjamins (Time)

*Teams of 2

100 C2B

100 Sit Ups

100 HSPU

100 Pistols

Timberline CrossFit – WOD

PSnatch/OHS (Weight)

20min EMOM

2 Power snatch

3 OHS

Timberline CrossFit – WOD

Bent Over Row (4,4,4,4)

Tabata Schmata (5 Rounds for reps)

Jumping Lunges

Pull Ups

Sit Ups

KB Swings 53/35#

Row (Cals)
8 rounds of 20sec Work/10sec Rest for Each movement. SCORE= Total # of reps per movement.

Timberline CrossFit – WOD

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Timberline CrossFit – WOD

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

Metcon (Time)

21-15-9

Bar Facing Burpees

OHS 95/65#

C2B

Timberline CrossFit – WOD

Metcon (Time)

$Buy In= 1000m Row

3 RFT:

30 Jumping Squats

20 KB Swings 53/35#

10 Push Ups

$Cash Out= 100 Double Unders

Timberline CrossFit – WOD

Overhead Squat (5,5,5,5,5)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

30 Double Unders

20 Goblet Squats 53/35#

10 Ring Rows