Workout, Happening, and Updates at TIMBERWOLF CROSSFIT
The Blog
CrossFit WOD – Fri, Apr 26
TimberWolf Crossfit – St.Paul – CrossFit WOD Barbell RDL (Weight) 4×8 – aim for 80% of max back squat 3112 tempo 45sec glute bridge hold
CrossFit WOD – Wed, Apr 24
TimberWolf Crossfit – St.Paul – CrossFit WOD Squat & Friends Every 5 minutes for 4 rounds: 3 Eccentric back squats @ 70% – 60X3 tempo
CrossFit WOD – Thu, Apr 18
Announcements Swim Clinic with Coach Dave on Saturday, 4/20, from 12-1:30 at Humbolt HS Swimming Pool (30 Baker St E, St Paul, MN 55107) Open
CrossFit WOD – Mon, Mar 18
Announcements CrossFit Kids will be on pause March 25-April 1 for Spring Break. TimberWolf Crossfit – St.Paul – CrossFit WOD For Time (Time) 1-2-3-4-5-6-7-8-9-10 Sandbag
CrossFit WOD – Sun, Mar 17
Announcements CrossFit Kids will be on pause March 25-April 1 for Spring Break. Get details and sign up for The Bod Squad Nutrition Challenge HERE.
CrossFit WOD – Sat, Mar 16
Announcements CrossFit Kids will be on pause March 25-April 1 for Spring Break. Get details and sign up for The Bod Squad Nutrition Challenge HERE.
CrossFit WOD – Fri, Mar 15
Announcements CrossFit Kids will be on pause March 25-April 1 for Spring Break. TimberWolf Crossfit – St.Paul – CrossFit WOD 24.3 TBD
CrossFit WOD – Thu, Mar 14
Announcements CrossFit Kids will be on pause March 25-April 1 for Spring Break. TimberWolf Crossfit – St.Paul – CrossFit WOD Easy as Pi (AMRAP –
CrossFit WOD – Fri, Feb 16
TimberWolf Crossfit – St.Paul – CrossFit WOD 5 Attempts for Max Unbroken Reps (AMRAP – Reps) Ring Muscle up Scale: Ring pullups or feet elevated
CrossFit WOD – Thu, Feb 15
TimberWolf Crossfit – St.Paul – CrossFit WOD Escalation (Time) Choose one machine: Rx distance for Ski or Row Double distance for Bike 80% of distance
CrossFit WOD – Wed, Feb 14
TimberWolf Crossfit – St.Paul – CrossFit WOD 15 minutes for play (No Measure) 3-box “parallel bar” walk 3-5 (attempts) semis ring complex (Toe to ring
CrossFit WOD – Tue, Feb 13
TimberWolf Crossfit – St.Paul – CrossFit WOD View Public Whiteboard Bar Play (No Measure) EMOMx10 3x Pullup + 3x T2B + BMU (unbroken if possible)
CrossFit WOD – Mon, Feb 12
TimberWolf Crossfit – St.Paul – CrossFit WOD Olympic Lifting Total (2 Rounds for weight) 3 Attempts for max: Snatch 3 Attempts for max: Clean &
CrossFit WOD – Fri, Feb 9
TimberWolf Crossfit – St.Paul – CrossFit WOD Hang Clean + Clean (Weight) 4 sets @ 85% (squat cleans) Power Clean (Buid to heavy double) 5
CrossFit WOD – Thu, Feb 8
TimberWolf Crossfit – St.Paul – CrossFit WOD EMOM 6 (No Measure) 5 Deadlifts (185# / 125#) 10 T2B AMRAP 20 (AMRAP – Rounds and Reps)
CrossFit WOD – Wed, Feb 7
TimberWolf Crossfit – St.Paul – CrossFit WOD 3-position Snatch (Weight) 5 sets at 75%; Ground, Low Hang, High Hang (Always squat snatch) Snatch (1 @
CrossFit WOD – Tue, Feb 6
TimberWolf Crossfit – St.Paul – CrossFit WOD 3x AMRAP 8 (3 Rounds for reps) With a 28min running clock: AMRAP 8 1-2-3-4-5… Wall Walk Deadlift
CrossFit WOD – Mon, Feb 5
TimberWolf Crossfit – St.Paul – CrossFit WOD Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats
CrossFit WOD – Sat, Feb 3
TimberWolf Crossfit – St.Paul – CrossFit WOD Don’t drop the ball (Time) With a partner, accumulate 300 wall balls for time (20# / 14# to
CrossFit WOD – Fri, Feb 2
TimberWolf Crossfit – St.Paul – CrossFit WOD Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders
CrossFit WOD – Thu, Feb 1
TimberWolf Crossfit – St.Paul – CrossFit WOD Behind the next push press (Weight) 1-1-1-1 Split Jerk (Build to heavy) AMRAP 12 (AMRAP – Rounds and
CrossFit WOD – Wed, Jan 31
TimberWolf Crossfit – St.Paul – CrossFit WOD Death by’s (2 Rounds for reps) Death by Power Snatch (95# / 65#) After you cap out, rest
CrossFit WOD – Mon, Jan 29
TimberWolf Crossfit – St.Paul – CrossFit WOD 10 Rounds Alternating (AMRAP – Reps) :30 Max Pullovers / :30 Rest :30 Max Strict HSPU / :30
CrossFit WOD – Sun, Jan 28
TimberWolf Crossfit – St.Paul – CrossFit WOD 15 Minute Rope Climb Practice (No Measure) 10-minutes skill work EMOM 5 1-2 rope climbs or legless rope
CrossFit WOD – Sat, Jan 27
TimberWolf Crossfit – St.Paul – CrossFit WOD Bench Press (5-5-5-3-3+ ) 3+ = with a challenging weight, do as many reps as possible (minimum 3)
CrossFit WOD – Fri, Jan 26
TimberWolf Crossfit – St.Paul – CrossFit WOD CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1)
CrossFit WOD – Thu, Jan 25
TimberWolf Crossfit – St.Paul – CrossFit WOD Cardio Circuit (Time) For time – in any order: 1500m Ski 1500m Row 3000m C2 Bike Begin and
CrossFit WOD – Wed, Jan 24
TimberWolf Crossfit – St.Paul – CrossFit WOD Squat Clean (Build to a heavy single) Barbell Complex (Weight) 4 Sets @ 90% of squat clean: 2
CrossFit WOD – Tue, Jan 23
TimberWolf Crossfit – St.Paul – CrossFit WOD 6min AMRAP Skills (AMRAP – Reps) Handstand Walk After every 50ft: 5 L-pullups Score: 5ft of HS walk
CrossFit WOD – Mon, Jan 22
TimberWolf Crossfit – St.Paul – CrossFit WOD Snatch Grip Push Press (Weight) 7-7-7 Overhead Squat (3-3-3-3-3) E2M x 5 (No Measure) 9 Bar Facing Burpees
CrossFit WOD – Sun, Jan 21
TimberWolf Crossfit – St.Paul – CrossFit WOD For Time (Time) 1000m Row 2 Rounds of “Cindy” 750m Row 4 Rounds of “Cindy” 500m Row 6
CrossFit WOD – Fri, Jan 19
TimberWolf Crossfit – St.Paul – CrossFit WOD Alternating EMOM 12 (No Measure) (6 rounds each) Odd: 4 Burpees + 12 T2B Even: 4 Burpees +
CrossFit WOD – Wed, Jan 17
TimberWolf Crossfit – St.Paul – CrossFit WOD 3 Rounds for Practice (No Measure) 5 Skin the cats 5 Ice cream makers “Rowing Gracefully” (3 Rounds
CrossFit WOD – Tue, Jan 16
TimberWolf Crossfit – St.Paul – CrossFit WOD 3-position Snatch (Weight) 5 sets @ 72% of Snatch 3-position Snatch = Squat snatch from ground, low hang,
CrossFit WOD – Mon, Jan 15
TimberWolf Crossfit – St.Paul – CrossFit WOD 6x 2:00 Rounds / :30 Rest (AMRAP – Reps) Row 300/250m Max HSPU Score = HSPU completed AMRAP
CrossFit WOD – Sun, Jan 14
TimberWolf Crossfit – St.Paul – CrossFit WOD Curling Time (No Measure) 4 Rounds: 8 Nordic Curls 8 Hammer Curls 8 Skullcrushers AMRAP 20 (AMRAP –
CrossFit WOD – Fri, Jan 12
TimberWolf Crossfit – St.Paul – CrossFit WOD Hard to Kill (vol 1, digital remaster) (AMRAP – Rounds) EMOM 15 5 T2B 5 Jumping Lunges each
CrossFit WOD – Thu, Jan 11
TimberWolf Crossfit – St.Paul – CrossFit WOD Barbell complex (Weight) 4 rounds – building: Power Clean + Front Squat + Hang Squat Clean + Jerk
CrossFit WOD – Wed, Jan 10
TimberWolf Crossfit – St.Paul – CrossFit WOD 3 rounds for quality (No Measure) 10 KB Teapot per side 10 single-leg RDL per side 20 weighted
CrossFit WOD – Tue, Jan 9
TimberWolf Crossfit – St.Paul – CrossFit WOD Calories for Time (Time) 100/80 calories per machine in any order Row Ski Airrunner Echo
CrossFit WOD – Mon, Jan 8
TimberWolf Crossfit – St.Paul – CrossFit WOD Snatch Balance (Build to a heavy single) Hang Snatch (2-2-2-2 (building)) Hang Squat Snatch Snatch (1-1-1) Main page
CrossFit WOD – Sun, Jan 7
TimberWolf Crossfit – St.Paul – CrossFit WOD Row Progression (No Measure) Every 2 minutes: 10x 250m/200m RowStart with the damper at 1 and increase by
CrossFit WOD – Sat, Jan 6
TimberWolf Crossfit – St.Paul – CrossFit WOD Alternating EMOM 16 (No Measure) Odd: 4 Wall Walks Even: 12 Box Jump Overs (24″ / 20″) Partner
CrossFit WOD – Fri, Jan 5
TimberWolf Crossfit – St.Paul – CrossFit WOD “Oscar” (AMRAP – Rounds and Reps) AMRAP in 23 minutes 9 Devil Presses (2×40/25 lb) 20 Alternating Dumbbell
CrossFit WOD – Thu, Jan 4
TimberWolf Crossfit – St.Paul – CrossFit WOD Push Jerk (4×2 @ 85%) Split Jerk (1-1-1-1) Clean (3×1 @ Max Split Jerk) 15 Minutes of Handstand
Oly Class – Sun, Dec 31
TimberWolf Crossfit – St.Paul – Oly Class Snatch Balance (6×1 – building) Snatch (1 @ 82% 1 @ 85% 1 @ 87% 1 @ 90%
CrossFit WOD – Sat, Dec 30
TimberWolf Crossfit – St.Paul – CrossFit WOD “Sally” (Checkmark) If you know, you know. If you don’t, you will. Weight the squat any way you
CrossFit WOD – Fri, Dec 29
TimberWolf Crossfit – St.Paul – CrossFit WOD Handstand Skills Practice (No Measure) 4 Rounds 1:00 shoulder stand 10x Slow Frogger 3 HS pirouette attempts (use
CrossFit WOD – Thu, Dec 28
TimberWolf Crossfit – St.Paul – CrossFit WOD Inversion (No Measure) 1:30 Wall Walks + 3 strict wall facing HSPU 3 rounds: 5 deficit HSPU (strict
CrossFit WOD – Wed, Dec 27
TimberWolf Crossfit – St.Paul – CrossFit WOD Snatch Grip Push Press (Weight) 4×5 @ Moderate weight Overhead Squat (2-2-2-1-1) “Owen” (AMRAP – Rounds and Reps)
CrossFit WOD – Mon, Dec 25
TimberWolf Crossfit – St.Paul – CrossFit WOD Row Row Reindeer (Time) For time: 500/400m Row 2 Rounds: 10 Wall Balls (20# / 14#) 20 Ab
CrossFit WOD – Sun, Dec 24
TimberWolf Crossfit – St.Paul – CrossFit WOD 12 Days of Xmas (Time) Do it like the song: A Muscle up on top of the rings!
CrossFit WOD – Sat, Dec 23
TimberWolf Crossfit – St.Paul – CrossFit WOD Back Squat (5-5-5-3-3-3 (building)) One partner working at a time (Time) For Time 100 Pushups 200 Lunges 300
CrossFit WOD – Fri, Dec 22
TimberWolf Crossfit – St.Paul – CrossFit WOD Muscle Clean (5×2 – focus on speed) Hang Power Clean (3-3-3-3 (building)) Power Clean (1-1-1-1-1 (build to heavy))
CrossFit WOD – Thu, Dec 21
TimberWolf Crossfit – St.Paul – CrossFit WOD 15min Handstand Skill Practice (No Measure) Beginners : Practice kick up to wall Shift weight side to side
CrossFit WOD – Wed, Dec 20
TimberWolf Crossfit – St.Paul – CrossFit WOD Hard to Kill (vol. 4) (AMRAP – Rounds) EMOM 14 8 Alternating DB Snatch (50# / 35#) 8
CrossFit WOD – Tue, Dec 19
TimberWolf Crossfit – St.Paul – CrossFit WOD Power Snatch (2-2-2-1-1 (building)) 3×5 Sotts Press (Weight) Moderate weight Snatch Pull (3×3 @ 95% of max Snatch)
CrossFit WOD – Mon, Dec 18
Announcements CrossFit Kids WEDNESDAY nights will be on hold til February. Monday night classes are still on! TimberWolf Crossfit – St.Paul – CrossFit WOD Inversion
Oly Class – Sun, Dec 17
TimberWolf Crossfit – St.Paul – Oly Class Tall Snatch (No Measure) 5×2 3-position Snatch (No Measure) Floor, Hip, Knee 5 Rounds, building to ~80% Snatch
CrossFit WOD – Sat, Dec 16
TimberWolf Crossfit – St.Paul – CrossFit WOD #Corelife (No Measure) 3 Rounds for completion: 20 Pike Pulses 20 Slow Mountain Climbers 10 Dynamic side planks
CrossFit WOD – Fri, Dec 15
TimberWolf Crossfit – St.Paul – CrossFit WOD 4 Rounds for Practice (No Measure) 5 Headstand pike to extend 5 Exaggerated kip HSPU (freestanding if possible)
CrossFit WOD – Thu, Dec 14
TimberWolf Crossfit – St.Paul – CrossFit WOD Muscle Clean (5×2 – focus on speed) Power Clean (1-1-1-1-1 Building to maximal) Front Squat (3×3 @ max
CrossFit WOD – Wed, Dec 13
TimberWolf Crossfit – St.Paul – CrossFit WOD Inversion (No Measure) 1:00 Wall Walks + 10 shoulder taps 3 rounds: 5 pausing HSPU (3 sec hold
CrossFit WOD – Tue, Dec 12
TimberWolf Crossfit – St.Paul – CrossFit WOD CrossFit Games Open 13.3 (AMRAP – Rounds and Reps) 12-minute AMRAP of: 150 Wall-Ball Shots, 20# / 14#
CrossFit WOD – Mon, Dec 11
TimberWolf Crossfit – St.Paul – CrossFit WOD Snatch Grip Push Press (Weight) 3×7 @ moderate weight Overhead Squat (3-3-3-3-3 (building)) Alternating EMOM 16 (8 rounds
CrossFit WOD – Sun, Dec 10
TimberWolf Crossfit – St.Paul – CrossFit WOD 7 Way Hips (No Measure) Deadlift (3-3-3-3-3) AMRAP 12 (AMRAP – Rounds and Reps) 12 cals (choice) 9
CrossFit WOD – Fri, Dec 8
TimberWolf Crossfit – St.Paul – CrossFit WOD Heavy HIITer (3 Rounds for reps) AMRAP 4 Row 27/21 cal 21 Thrusters (95# / 65#) Max pullups
CrossFit WOD – Thu, Dec 7
TimberWolf Crossfit – St.Paul – CrossFit WOD Hang Squat Clean (Weight) 2-2-2-2-2 (building) Clean Pull (3×3 @ 110% of Max Double (from today)) Push Jerk
CrossFit WOD – Wed, Dec 6
TimberWolf Crossfit – St.Paul – CrossFit WOD View Public Whiteboard Inversion (No Measure) 1:00 Wall Walks – focus on quality / hollow 3 rounds: 20sec
CrossFit WOD – Tue, Dec 5
TimberWolf Crossfit – St.Paul – CrossFit WOD Muscle Snatch (5×2 – focus on speed) Hang Power Snatch (3-3-3-3 (building)) Power Snatch (1-1-1-1-1) Build to heavy
CrossFit WOD – Mon, Dec 4
TimberWolf Crossfit – St.Paul – CrossFit WOD 15min Handstand Skill Practice (No Measure) Beginners : Practice kick up to wall Shift weight side to side
Oly Class – Sun, Dec 3
TimberWolf Crossfit – St.Paul – Oly Class Tall Snatch (Weight) 5×2 Snatch Liftoff + Snatch (No Measure) 4x(2+1) @ 75% Snatch Pull (No Measure) 5×2
CrossFit WOD – Sun, Dec 3
TimberWolf Crossfit – St.Paul – CrossFit WOD Weighted Pull-ups (3-3-3-3-3) AMRAP 20 (AMRAP – Rounds and Reps) 500m Row 10 T2B 20 Pushups 30 Air
CrossFit WOD – Sat, Dec 2
TimberWolf Crossfit – St.Paul – CrossFit WOD Have a Ball (3 Rounds for time) 3 Rounds, each for time: 20 Wall ball Weighted Situp and
CrossFit WOD – Fri, Dec 1
TimberWolf Crossfit – St.Paul – CrossFit WOD Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5
CrossFit WOD – Thu, Nov 30
TimberWolf Crossfit – St.Paul – CrossFit WOD Inversion (No Measure) 4 Rounds 5 Pike HSPUs 5 HSPU lowers – kick up, 3sec descend, drop down
CrossFit WOD – Wed, Nov 29
TimberWolf Crossfit – St.Paul – CrossFit WOD Power Clean (5×1 building to maximal) Front Squat (3×3 @ Max power clean (from today)) Clean Pull (3×3
CrossFit WOD – Tue, Nov 28
TimberWolf Crossfit – St.Paul – CrossFit WOD Inversion (No Measure) 1:00 Wall Walks – focus on quality / hollow 3 rounds: 20sec pike hold (feet
CrossFit WOD – Mon, Nov 27
TimberWolf Crossfit – St.Paul – CrossFit WOD Oly Cycle Starting this week, we will be working on improving the Olympic lifts. Twice per week, we
Oly Class – Sun, Nov 26
TimberWolf Crossfit – St.Paul – Oly Class Oly Test (No Measure) Max Snatch Max C&J As many attempts as desired
CrossFit WOD – Sun, Nov 26
TimberWolf Crossfit – St.Paul – CrossFit WOD Main Page 8/23/23 (Time) 5 rounds for time of: 20 box jumps 25 American kettlebell swings W: 20-inch
CrossFit WOD – Sat, Nov 25
TimberWolf Crossfit – St.Paul – CrossFit WOD 3 Rounds for completion (No Measure) 15 weighted GHD situps 20 weighted GHD hip extensions Scaling option: Weighted
CrossFit WOD – Fri, Nov 24
TimberWolf Crossfit – St.Paul – CrossFit WOD 3x3min AMRAP (3 Rounds for reps) Complete 3 efforts of 3min AMRAP with 1:30 rest between: 21 Plate
CrossFit WOD – Thu, Nov 23
TimberWolf Crossfit – St.Paul – CrossFit WOD Spare the Turkey (Time) 10-9-8-7-6-5-4-3-2-1 Box Jump Overs (24″ / 20″) 1-2-3-4-5-6-7-8-9-10 Deadlift (225# / 155#) Then 10-20-30
CrossFit WOD – Wed, Nov 22
TimberWolf Crossfit – St.Paul – CrossFit WOD 300 Row Calories for Time (Time) Every 5minues, including 0:00 3 Front Squats (135# / 95#) (Rx+: 185#
CrossFit WOD – Tue, Nov 21
TimberWolf Crossfit – St.Paul – CrossFit WOD “Slow Burn” (AMRAP – Rounds and Reps) EMOM Until Failure 1) 12/8 Cal Echo or Airrunner 2) 12
CrossFit WOD – Mon, Nov 20
TimberWolf Crossfit – St.Paul – CrossFit WOD Back Squat (Find 1RM) Main Page 6/29/23 (AMRAP – Rounds and Reps) AMRAP 7 20 DB Push Press
Oly Class – Sun, Nov 19
TimberWolf Crossfit – St.Paul – Oly Class Oly Work (No Measure) 4×2 Push Jerk @ 85% 1-1-1-1 Split Jerk 3×1 Clean @ Max Split Jerk
CrossFit WOD – Sun, Nov 19
TimberWolf Crossfit – St.Paul – CrossFit WOD For time (Time) 27-21-15-9 Row Calories Wall Balls (30# / 20#)
CrossFit WOD – Sat, Nov 18
TimberWolf Crossfit – St.Paul – CrossFit WOD Parter Hard to Kill (AMRAP – Rounds) EMOM 12 5 Synchro Pullups 10 Wall Ball Squat Chest Passes
CrossFit WOD – Fri, Nov 17
TimberWolf Crossfit – St.Paul – CrossFit WOD Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsRx: Squat cleans Post WOD Core (No Measure) Accumulate 2:00
CrossFit WOD – Thu, Nov 16
TimberWolf Crossfit – St.Paul – CrossFit WOD 10min Rope Climb Practice (No Measure) Beginner : Practice Cinch Lowers / Pull to standing Feet Elevated pulls
CrossFit WOD – Wed, Nov 15
TimberWolf Crossfit – St.Paul – CrossFit WOD It HIITs the Fran (3 Rounds for reps) AMRAP 5 15-15 Thruster (95# / 65#) Pullup Max Thruster
CrossFit WOD – Tue, Nov 14
TimberWolf Crossfit – St.Paul – CrossFit WOD Bench Press (7-7-5-5-3-3 Building) Record heaviest triple Bike Gone Bad (3 Rounds for reps) 3 rounds: 1 min
CrossFit WOD – Mon, Nov 13
TimberWolf Crossfit – St.Paul – CrossFit WOD Very Hard to Kill (vol 3) (AMRAP – Rounds) E2M x 4 (8 minutes) 3 Pullovers 6 T2B
Oly Class – Sun, Nov 12
TimberWolf Crossfit – St.Paul – Oly Class Oly Work (No Measure) 6x Snatch Balance – building Snatch 82%, 85%, 87%, 90%, 92%, 95% 5×2 Snatch
CrossFit WOD – Sun, Nov 12
TimberWolf Crossfit – St.Paul – CrossFit WOD 3 Rounds for Completion (No Measure) Bench hip adductor x 12 (per side) Bench hip abductor x12 (per
CrossFit WOD – Fri, Nov 10
TimberWolf Crossfit – St.Paul – CrossFit WOD Gymnasty Cycle Day 12 (No Measure) The last hurrah! 5x superset 7 strict C2B w/ false grip –
CrossFit WOD – Thu, Nov 9
Announcements HERO WORKOUT CHAD on Veteran’s Day, Saturday, 11/11 at 9am. This will be a 2 hour event. TimberWolf Crossfit – St.Paul – CrossFit WOD