All posts by TCF2013

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#

09/27/17

Timberline CrossFit – WOD

Sl-urpee (AMRAP – Rounds)

30min AMRAP:

20 Burpees

100ft Sled Push 135/90#

*REST as needed between Rounds*

09/26/17

Timberline CrossFit – WOD

Metcon (Time)

Plank Hold (3x ME HOLD)
Score= Longest Hold time!

Snatch-tastic! (AMRAP – Reps)

15 min AMRAP:

30 Snatches 95/65#

30 Snatches 115/75#

30 Snatches 135/85#

AMRAP Snatches 155/105#

09/25/17

Timberline CrossFit – WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

09/22/17

Timberline CrossFit – WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009
To learn more about DT click here

09/21/17

Timberline CrossFit – WOD

Back Squat (5,5,5,5,5)

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

09/20/17

Timberline CrossFit – WOD

Burn baby Burn! (Time)

300 Squats

200 Calorie ROW

100 Push Ups

*Teams of 2 (Boy/ Girl)*
-One partner works while the other rests.

-Break up movements into sets as needed.