WOD

CrossFit Timoro – At Home Warm-up Warm-up (No Measure) 2 sets: 10 up-downs 10 side plank reach-throughs/side 10 jumping lunges :20 single-arm plank hold/side 2... Read More

CrossFit Timoro – At Home Warm-up Warm-up (No Measure) 1 set: :30 jump rope :30 hollow hold :30 air squats 1 set: 10 single-arm DB... Read More

CrossFit Timoro – CrossFit Metcon Metcon (Time) 5 rounds for time: 20 Wall-balls (20/14 lb) 10 Med-ball Weighted Pull-ups (20/14 lb) Metcon (Time) 150 weighted... Read More

CrossFit Timoro – At Home Warm-up Warm-up (No Measure) 3 sets: :30 knee-to-chest :30 up-downs :30 toe-touches :30 high knees :30 butt kickers 2 sets:... Read More

CrossFit Timoro – CrossFit Strength/Power Deadlift Build to Heavy 3-rep Deadlift Metcon Metcon (10 Rounds for reps) 10 x 1:00 rounds for reps: 3 Deadlifts... Read More

CrossFit Timoro – At Home Warm-up Warm-up (No Measure) 1 set: 1:00 run (slow) 10 single-leg toe touches/leg 10 sit-ups :30 run (moderate) 1 set:... Read More

CrossFit Timoro – CrossFit Metcon Metcon (8 Rounds for time) Every 5:00 x 3 rounds: 800-m run then… Every 3:00 x 5 rounds: 400-m run

CrossFit Timoro – At Home Warm-up Warm-up (No Measure) 2 sets: :15 mountain climbers :15 double knee tucks in a plank 5 dive-bomber push-ups 5... Read More

CrossFit Timoro – CrossFit Strength/Power Overhead Squat Build to heavy 3-rep overhead squat from the floor with a power snatch. Metcon Metcon (AMRAP – Rounds... Read More

CrossFit Timoro – At Home Warm-up Warm-up (No Measure) 1 set: :30 broad jumps 10 alternating scorpions 10 alternating reach-roll-lift 10 prone snow angels 3... Read More