October 2022

Announcements Echo Bike Challenge for November! Accumulate 1000/800 Echo Bike Calories to be entered into a drawing for fun prizes 🙂 All calories to be performed outside of class unless during a warm-up/ where echo bike is a choice. Yoga on Sundays starts NOVEMBER 6th! Every other week on Sundays. Rock Climbing Event on Saturday […]

TimberWolf Crossfit – St.Paul – CrossFit WOD Clean (10min EMOM: 1 rep Building) For Weight (7min CAP) (5 Rounds for weight) 10 Shuttle Runs 3-2-1-1-1Squat CleansUse the first Part to figure out what weights you want to do for each section. – – – Each round begins with 10 Shuttles (down and Back = 1), you will

TimberWolf Crossfit – St.Paul – CrossFit WOD Push Press + Split Jerk (Weight) 10 min EMOM: 1+1 building 21 Min EMOM (AMRAP – Reps) :40sec on/:20 sec Off 1) Rope Climb 2) HSPU (strict) 3) Cal Machine

TimberWolf Crossfit – St.Paul – CrossFit WOD View Public Whiteboard Jump Rope Fun (Time) 200 Running Man Single Unders 100 Double unders 50 Double Under CrossoversScale: 200 running man 100 double foot jumps 50 double attempts or crossover No rope 200 alternating Plate steps 100 2-foot plate hops 50 Lateral plate hops For Time (Time)

TimberWolf Crossfit – St.Paul – CrossFit WOD Timberwolf Biathalon (40min cap) (Time) 4 rounds Loop Run 3 Arrow Shots every miss = 5 Burpee Sandbag Clean and Jerks *so if you miss all 3 shots -15, then start round 2. 2 shots = 10, 1 shot = 5,Scaling: Throw dodgeball

TimberWolf Crossfit – St.Paul – CrossFit WOD 5 rounds every 8 mins (40 mins) (5 Rounds for time) 500/400m row,ski, or run, 2x bike 20 DB snatches (50/35) (70/50) 15 Pushups to Plate (45/25 plate) * 20 Situps *set plates just outside of hand, – Shoulders pass elbow on down phase – rep finishes with arms

TimberWolf Crossfit – St.Paul – CrossFit WOD 10 min AMRAP (AMRAP – Reps) 50ft DB Lunges at Side (50/35) *2 DB 30 HSPU 50ft DB Lunges Front Rack *no rolling 20 HSPU (rx+ Strict) 50ft OH DB Lunges 10 HSPU (rx+ 6/4″ deficit) in remaining time Max Single ARM DB Clean + Split Jerk (50/35)(70/50)

TimberWolf Crossfit – St.Paul – CrossFit WOD 35min EMOM (AMRAP – Rounds) 1) 15/12 Cals (rx+ 18/15 Cals) 2) 12 Box Jump over (step down) (24/20) (15 BJO) 3) 15/12 Cals (18/15) 4) 9 DL (185/125) (225/155) 5) Rest

TimberWolf Crossfit – St.Paul – CrossFit WOD Power Snatch (7 mins: find Heavy Power Snatch Rest 3 mins) Every 5 mins x 5 (5 Rounds for time) 8 Hang Power Snatch (75/55) (95/65) 10 Bar over burpee 50 double unders

TimberWolf Crossfit – St.Paul – CrossFit WOD 3 sets (Checkmark) 8-10 Dips 10 Supinated Bent over rows :20 Sec Ring Support Hold For time (Time) 60/50 Cal Echo Bike 30 Toe 2 Ring 60/50 Cal Row 30 T2B *Run in heats if necessary