WOD

CrossFit Timoro – CrossFit Metcon Metcon (9 Rounds for reps) 3 Rounds For Reps: 2:00 Pull-Ups 2:00 Shoulder Press (95/65#) 2:00 Calorie Row -REST 1:00... Read More

CrossFit Timoro – CrossFit Weightlifting Snatch Deadlift For Load: Snatch Deadlift 5-5-5-5-5 Weightlifting Squat Snatch (1-1-1-1-1-1-1) 7 Sets For Load: 1 Squat Snatch

CrossFit Timoro – CrossFit Metcon Metcon (AMRAP – Rounds and Reps) AMRAP 16: 2-4-6-8… Burpees DB alternating split snatches (50/35 lb) Knees-to-elbows Accessory Work Metcon... Read More

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