Timberline CrossFit – WOD

Pendlay Row (5,5,5,5,5)

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

12 Wall Balls 20/14#

10 T2B

8 Box Jumps 24/20″

Timberline CrossFit – WOD

Twinning (Time)

*Teams of 2*

2RFT:

50 Row (Cals)

150 Double Unders

50m OH Plate Lunge 45/25#

Timberline CrossFit – WOD

Shoulder Press (3,3,3,3,3)

The Bremelo (Time)

15-12-9-6-3

Pistols

Squat clean 155/115

Timberline CrossFit – WOD

Front Squat (8,8,8,8)

@ 60% of 1RM

Alotta Tabata (5 Rounds for reps)

Pull Ups

Squats

Push Ups

KB Swings

Row (Cals)

Timberline CrossFit – WOD

Twinning (Time)

*Teams of 2*

2RFT:

50 Row (Cals)

150 Double Unders

50m OH Plate Lunge 45/25#
One partner works while the other rests. Partner #1 will Row, then partner #2 will row etc. Until Each partner has gone through all movements 2x.

SCORE= total time

Timberline CrossFit – WOD

Skill

Work a Skill:

Rope Climbs

Muscle Ups

Double Unders

Hand stand walks/ HS hold/ HS Kick Ups

3K Row (Time)

Row 3k Meters for Time

Timberline CrossFit – WOD

Box Squats (5,5,5,5,5)

Metcon (Time)

21-18-15-12-9-6-3

Sit Ups

Push Press 95/65#

Timberline CrossFit – WOD

D-urpee (AMRAP – Rounds)

20min EMOM

3 Burpees

3 Deadlifts 225/145#
SCORE= Total # of Completed Rounds/ 20

Timberline CrossFit – WOD

Weighted Step-ups (3,3,3,3,3)

Tri-perfecta (AMRAP – Reps)

12 min AMRAP

3-6-9-12-15-18…

HSPU

Cleans 165/105#

Rx+= 185/125#

Timberline CrossFit – WOD

Bench Press (3,3,3,3,3)

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups