WOD

CrossFit Timoro – CrossFit Metcon (Time) For time: 20 Back Squats (185/125#) 800-m Run 100 Air Squats 800-m Run 20 Front Squats (185/125#)

CrossFit Timoro – CrossFit Snatch (EMOM 20: 1 Snatch) Athletes may choose to squat or power snatch at any time.

CrossFit Timoro – At Home Warm Up (No Measure) 3 sets: :30 single-unders :15 Samson stretch/leg 10 PVC pass throughs 3 wall squats 3 sets:... Read More

CrossFit Timoro – At Home Warm Up (No Measure) 1 set: 10 alternating scorpion stretches 10 push-ups 10 single-DB shoulder presses 5 split squats/leg 1... Read More

CrossFit Timoro – CrossFit Hang Squat Clean EMOM 5: 3 Hang Squat Cleans – Build in load. Metcon (AMRAP – Rounds and Reps) AMRAP 10:... Read More

CrossFit Timoro – At Home Warm Up (No Measure) 2 sets: 10 over-the-fences 10 seated leg lifts 10 plank-ups :20 lateral line hops 1 set:... Read More

CrossFit Timoro – CrossFit Metcon (Time) For time: 21-18-15-12-9-6-3: Toes-to-bar Box jump-overs (30/24″) Skill Work (No Measure) Accumulate: 2:00 Superman Hold

CrossFit Timoro – CrossFit High-Hang Snatch (EMOM 7: 2 High Hang Power Snatches – Build to a heavy set of 2 reps.) Metcon (Time) 10... Read More

CrossFit Timoro – At Home Warm Up (No Measure) 2 sets: 10 alternating scorpion stretches 10 alternating spiderman stretches 5 wall squats 10 DB shoulder... Read More

CrossFit Timoro – CrossFit Pre-Workout (AMRAP – Reps) On an 8:00 clock: Legless rope climb practice. – Rest 2:00-3:00 between sets. Metcon (AMRAP – Reps)... Read More