1/24/12 Strength

Ryan A. and Ryan S. both got a 1 step 49″ box jump. I kinda didn’t hit record on time to get Ryan S.


Monday 1/23/12

Pre wod Challenge:
Max height box jump
If not comfortable you may do 5-5-5-5-5 max vertical jumps

8 rounds of tabata for each:
Toes to bar
1 min rest
Ring push-ups
1 min rest
Bent over barbell rows (75/45lbs)

Friday 1/20/12

190lb Noah VS 350 lb tire, Noah WINS!
Pre WOD Challenge:
3-3-3-3-3 Knee Jumps
Hold a med-ball or use a barbell if too easy.
5 rounds for time:
15 KB Taters (24/16 kg) (may sub with 15 kb swings and 15 goblet squats)
30 Box Jumps (24/20)
30 Wall Balls (20/14lb)

Thursday 1/19/12 “Rolling on 20’s”

Brenda trying teach Katy how to climb a rope
Pre-WOD challenge:
Max handstand push-ups
3 rounds for time:
20 pull-ups
20 double unders
20 push-ups
20 double unders
20 sit-ups
20 double unders
20 split squat jumps (10 each side)
20 double unders 
Sidenote: There is sign up sheet at the front desk for a climbing day at Vertical Endeavors. We were thinking Sat. the 28th at 2ish.

Timberwolf CrossFit Gym Records

Timberwolf CrossFit Gym Records – Updated 7/16/12

Wed. 1/18/12 “3’s”

Dean picking up Brandon’s slack
5 min high-pull and clean review/ practice
3-3-3  Jump shrugs
3-3-3 High Pulls
Cleans (Stick with high pulls if still working on form or go with light weight)
Post Wod Challenge: Max Wall Balls in 1 minute

Tuesday 1/17/12

Matt and I at the throwdown this weekend.
Wod club chipper,
50 toes to bar
40 box jumps (24/20)
30 bar facing burpees
20 sumo-deadlift high pulls (95/65)
10 overhead squats (95/65)
Pre-Wod Challenge:
Sit and reach test

Monday 1/16/12 Fran

This is the only picture I had from the throwdown.
You may choose which Wod you would like to do.
WOD 1:
Thrusters (95/65lbs)
WOD 2:
box jumps (24/20)
Kb swings (24/16kg)
Post WOD Challenge:
5 min squat sit

Friday 1/13/12 1st Junkyard WOD of 2012

Bo is Back!
Partner WOD:
1 round
2 mins at each station for max reps 1 min rest
Tire flips back and forth to each other
Sand bag push-press (60/40)
Kb stationary lunges (24/16kg each hand, partners face each other one leaves kb in the middle other picks it up lunges back and retuirns it to the middle)
Med ball over the pull-up bar (20/14)
Rope climbs (you can both go at once and you may scale by 15 second holds)
Sweaty partner squats (partner hops on your back and squat)

FREE week of CrossFit

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

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