Timberline CrossFit – WOD

BTN Push Jerk (3,3,3,3,3)

Deads & Treads (Time)

12-9-6

Deadlift 315/205

Box Jump 30/24

Timberline CrossFit – WOD

Power Snatch (3,3,3,3,3)

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

30 Double Unders

20 KB Snatches 53/35#

10 KB Swings 53/35#

Timberline CrossFit – WOD

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

Timberline CrossFit – WOD

Paused Front Squat (3,3,3,3,3)

Mr. Clean! (AMRAP – Reps)

12 min AMRAP:

30 Cleans 115/75#

30 Cleans 135/85#

30 Cleans 155/105#

AMRAP Cleans 175/115#

Timberline CrossFit – WOD

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

Tabatha/”Tabata” (3 Rounds for reps)

Push Ups

Jumping Squats

Russian Twists

Timberline CrossFit – WOD

12 Days of Christmas 2.0 (Time)

1 HSPU

2 Burpees

3 Push Press 95/65#

4 Front Squat 95/65#

5 Hang Power Clean 95/65#

6 Deadlifts 95/65#

7 Push Ups

8 Box Jumps 24/20″

9 T2B

10 Alt. Pistols

11 C2B

12 Power Snatch 95/65#
Just like the song! Start at 1, then, 2&1, then 3,2&1 and so on. Work your way back through each movement. AND Reember….Merry Christmas!!!!

Timberline CrossFit – WOD

Back Rack Lunge (3,3,3,3,3)

Metcon (Time)

3 RFT:

15 Wall Balls 20/14#

10 T2B

10 KB Swings 53/35#

Timberline CrossFit – WOD

5k Row (Time)

Max Effort 5k Row

Timberline CrossFit – WOD

BTN Push press (5,5,5,5,5)

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

Timberline CrossFit – WOD

“M-indy” (AMRAP – Rounds and Reps)

20min AMRAP:

5 HSPU

10 Pull Ups

15 Squats