Timberline CrossFit – WOD

Metcon (AMRAP – Reps)

5x 1min ME HR Push Ups

Metcon (AMRAP – Rounds)

20 Min EMOM:

5 Sit Ups

6 Pistols

*SCORE= # of completed rounds out of 20. Rest as needed.

Rx+ = 10 Pistols

Timberline CrossFit – WOD

Double Cleaning (Time)

100 Double unders, 5 Clean/ Jerk 205/135

75 Double unders, 5 Clean/ Jerk 185/125

50 Double unders, 5 Clean/ Jerk 165/115

Timberline CrossFit – WOD

Cindy-ish (AMRAP – Rounds)

20 min EMOM:

3 Pull Ups

5 Push Ups

10 Squats

Timberline CrossFit – WOD

Warm-up

ROXANNE

Back Squat (5-5-5-5-5-5 @ 80% of 1RM)

*WARM UP to Your 80%, Then begin sets.

*REST 3-5 min between

Skill

IF time allows, work on:

HS Holds/ Shoulder taps/ HS Walks

Pull Ups/ C2B

Bar or Ring MU (and progressions)

Timberline CrossFit – WOD

Fity (Time)

For Time:

50 Row (Cals)

50 Thrusters 95/65#

50 Double Unders

Timberline CrossFit – WOD

Back Rack Lunge (3,3,3,3 *each leg)

Tippy Toes (AMRAP – Reps)

12 min AMRAP:

*Teams of 2*

10 Power Snatches 95/65#

ME T2B

*One partner performs Power Snatches, while the other does T2B. When snatches are done, SWITCH, and so on.

**SCORE= Total # of T2B

Timberline CrossFit – WOD

Run Forrest Run (Time)

2 RFT:

1 Mile Run

50 Pull Ups

Timberline CrossFit – WOD

Freddy’s Revenge (Time)

5 RFT:

5 Shoulder to overhead (185/115)

10 Burpees

Timberline CrossFit – WOD

Maximus (3 Rounds for reps)

3 RFT: (15min)

1min ME Back Squat 135/90#

~REST 1 min

1min ME C2B

~REST 1 min

1min ME Power Clean 135/90#

SCORE= Total Reps for Each Movement after 3 Rounds

Timberline CrossFit – WOD

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

Metcon (AMRAP – Rounds and Reps)

15 min AMRAP:

10 HR Push Ups

15 KB Swings 53/35#

20 Jumping Squats