FREE week of CrossFit

Email for details:  tony@timberwolfcrossfit.com
Ph. 651.329.6089
1044 w 7th st. saint paul

Thursday 1/12/12

50 deadlift @ (135/95lbs)
do 5 box jumps at the top of every minute
once you reach 50 deadlifts switch
do 50 box jumps stop at the top of every minute and do 5 deadlifts.
Pre-wod challenge:
heavy jump rope 90 secs to achieve max reps

Wednesday 1/11/12

3-3-3 OHS
Bench press (make sure you have a spotter)

Challenge will be core work, what ever Russ dreams up in the morning.

Russ will be coaching in the morning. I will be doing body composition measurements in the afternoon before the wods and also all day Thursday

Tuesday 1/10/11

Sorry for those that usually look up the wod in the evening. I got a message saying my truck was recovered. What they didn’t tell me until I got there was it was missing the tranny and numerous other parts. RIP Old Blue. I am posting from my wife’s computer so I don’t have any pictures to post either.

WOD: (in memory of old blue, 45 min time cap)
200m sandbag run (80/60LBS)
19 toes to bar
89 walking lunges (it was a 1989 chevy)
400m run
19 Sumo deadlift high pulls (75/55)
89 sit-ups
400 m run
19 thrusters (75/55)
89 mountain climbers
400m run
19 hang power clean (75/55)
89 lateral hops over the bar
200m sandbag run

Monday 1/9/11 Double Wod

Great job on not falling on your heads guys!
WOD 1: Bear trap, 2 min Amrap
You can choose your weight total score is the amount of weight moved. (weight x reps= score)
This is also the Workout for the WOD Club competition.
1 Deadlift
1 Clean
1 front squat
1 push-press
1 back squat
1 back press
Rest 5 mins
WOD 2: Helen
3 rounds
400m Run
21 kb swings (24/16kg)
12 pull-ups

Friday 1/6/11

Noah may wear purple every day, but he is still strong.

10 min amrap
50 kb swings
then repeat
5 chest to bar pull-ups
10 hand-release push-ups
15 deadlifts (135/95)

Pre-wod challenge:
practice ring skills
skin the cat
front or back levers

Thursday 1/5/12

1 min max distance farmers carry @ 170lbs. Miranda was pretty much sprinting with it like she stole it.
Strength day

5-5-5-5-5  clean high pulls
3-3-3-3-3-3 Front squats

How not to do box jumps.

  • We are working with a local retailer to get you guys 20% all Innov8 shoes, skins gear, and Under Armour gear. More details coming soon.
  • There is another throwdown on Jan. 14 that CrossFit Woodbury.
  • Protein should be in tomorrow.
  • We are getting some really pretty Tahitti blue girls tanks and the earn your stripes shirts should be in soon, plus if you bring your own shirt/ hoodie/pants in we can get the design put on those too! The printer did say that it will last longer if you bring new fabrics though.
  •  I talked to Noah yesterday, he was thinking 8:00am would work best to do Yoga on Saturday’s which means Open Gym will start a bit later. Visitors are welcome to join us for a small donation. more details to come.
  •  Last but not least, St. Thomas rowing club coach (and Timberwolf CrossFit athlete) Vicki Larson will be here on Saturday at 11:00 to give some tips/coaching on the rowing machines so we can all set new PRs next week.
  • P.S. turns out John doesn’t have a hernia and Rachel’s pull-up record was short lived because Lydia got 20 this morning.

Wed. 1/4/12

Our girls are getting strong.  Rachel 17, Katy 15, Sarah 14 pull-ups . Matt also got his first muscle-up today, there are now 4 guys tied at 1 so someone needs to step and get 2. Congrats guys and gals.

Pre-wod challenge:
Throw the ball in the bucket go back 2 feet every try. 2 tries at each spot. Think Bozo the Clown. (Stupid but fun)

with a partner do:
5 rounds of:
30 wall-balls (20/14)
30 sumo-deadlift high pulls (24/16kg kettle-bell)
30 box jumps (24/20)

You may switch as often as possible, one person does work while the other person does one split squat jump for every rep.

Tuesday 1/3/12

Congrats to Sarah for earning January Athlete of the Month. Sarah is one of the most positive people I know. She has been doing CrossFit for longer than me and is always willing to help new CrossFitters. Sarah is also the only girl on records board to do “Murph” and “300” Rxd and is still setting PR’s on regular basis. Keep it up Sarah.
Check out her Q&A section here. Athlete of the Month – Sarah Britton Q&A
Pre-WOD: Challenge:
Pick one and work on it.
Pull-up kip
Muscle-up kip
Then shoot for:
max pull-ups, or muscle-ups (get on the records board for these)
12 min AMRAP
10 Ground to overhead (115/75)
15 toes to bar

Monday 1/2/12 2012 reps

More pics and videos to come.
Monday’s schedule: 5:30 am class cancelled the rest of the day will be a normal schedule.
WOD: 2012 reps
Let’s start this year off right with a stupid long chipper
You may sub 200m row for singles jump rope to scale the wod. (45 min time limit)
204 singles
51 Dead-lift (95/65)
200 singles
51 lateral jumps over bar
200 singles
51 sit-ups
200 singles
51 squats
51 push-ups
200 singles
51 box jumps (16”/20”)
200 singles
51 push-press (45/35lbs)
200 singles
51 russian kb swings (16/12)


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