Monthly Archives: October 2017

09/18/17

Timberline CrossFit – WOD

1 1/4 Back Squat (3-3-3-3-3 @75% of BS)

75% of your Heaviest Back Squat.

DO NOT Adjust weight. Stay at the same weight for ALL Reps. Warm up to 75%, then begin 5×3

CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps)

10-Minute AMRAP of:

30 Double-Unders

15 Power Snatches, 75# / 55#

10/16/17

Timberline CrossFit – WOD

The Smokehouse (Time)

2 man team

10 Burpees

100 Thrusters (75/55)

10 Burpees

100 Sumo Deadlift High Pull (75/55)

10 Burpees

100 Push press/ Push Jerk (75/55)

10 Burpees

100 Front Squats (75/55)

10/12/17

Timberline CrossFit – WOD

That was Easy! (Time)

6 RFT:

5 Power Cleans 125/85#

5 Bar Over Burpees

5 Pull Ups

$CASH OUT= 1 Rope Climb

10/11/17

Timberline CrossFit – WOD

CrossFit Games Open 15.3 (AMRAP – Reps)

14-Minute AMRAP of:

7 Muscle-ups

50 Wall-Ball Shots, 20# / 14#

100 Double-Unders

10/05/17

Timberline CrossFit – WOD

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

Tabatha/”Tabata” (3 Rounds for reps)

Push Ups

Jumping Squats

Russian Twists

10/04/17

Timberline CrossFit – WOD

Just keep Rowing… (AMRAP – Reps)

20 min AMRAP:

*Teams of 2*

500m Row

ME Ball Slams 15/10#

*SCORE= Total # of Ball Slams

10/02/17

Timberline CrossFit – WOD

Bench Press (5,5,5,5,5)

Metcon (AMRAP – Rounds and Reps)

12 min AMRAP:

5 Box Jump Over 24/20″

5 T2B

5 KB Swing 53/35#