May 2023

TimberWolf Crossfit – St.Paul – CrossFit WOD For time (Time) 15 Power Snatch (75/55) 20 Cal Machine 50ft HS Walk 4 rope climbs Loop Run 4 rope climbs 50ft HS Walk 20 Cal Machine 15 Power snatchScaling: Sn: Hang snatch, Bar HSW: 30 Wall facing SH taps Rope climb: 8 lower to ground run: 1600m […]

TimberWolf Crossfit – St.Paul – CrossFit WOD 3 Rounds for Quality (Checkmark) 10 BB Good Mornings (light) 8/8 KB Windmills :30sec Single Leg Glute Bridge Hold 50ft Banded Suitcase Carry For Time (Time) 30-20-10 DL (185/125) 90-60-30 Double Unders – – – Every min including 0:00:5 Burpees

TimberWolf Crossfit – St.Paul – CrossFit WOD For Time (Time) 2 rounds 10 Power Cleans (135/95) 10 Bar Facing Burpees 2 rounds 5 Squat Cleans (185/125) 15 Ring Dips

TimberWolf Crossfit – St.Paul – CrossFit WOD “Noahs Ark” (Time) 2 of Each — Burpee: 2 – Power: Clean, Snatch(4) – Pull: strict Pullup, Kip, BMU (6 reps) – Hinge (KB): DL, russian, Full, Snatch (8) – Squat: Air sq, pistol, FS, BS, OHS (10) – Core: crunch, situp, V up, strict t2b, K2E, T2B

Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD 18min AMRAP (AMRAP – Rounds and Reps) 15 Cal Machine :30 sec Sandbag Hold ( 10sec =1 rep 50 double unders 5 Sandbag Shuttle

Announcements Sign up for the May Challenge of A Mile of Lunges here! MEMORIAL DAY MURPH heat sign up here NO OPEN GYM DURING MURPH no other classes on Memorial Day TimberWolf Crossfit – St.Paul – CrossFit WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you

Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD For Time (24min Cap) (Time) 5 Shuttle Runs 10 Squat Cleans (135/95) 10 shuttle Runs 20 FS 15 Shuttle Runs 40 DL 15 Shuttle Runs 20 FS 10 Shuttle Runs 10 Squat Cleans 5 Shuttle

Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD 3 rounds (3 Rounds for reps) Max L-Sit Hold rest 1 min 30 Situps or GHDSU rest 3 minsscore: Reps = seconds 3 rounds (Time) 75 Double Unders 21 KB Swings (53/35) 20 Single Arm

Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD Tabata: 8 rounds – :20on/:10 off (3 Rounds for reps) Bike Cal rest 2 min Air Runner rest 2 min Ski/Row CalDo not reset machines For time (Time) 50/40 Calories 10 rope Climbs 50/40 Calories

Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD For Time (Time) 3k Bike (3.4 Echo) 8 Rope Climbs 200ft Lunge 6 Rope Climbs 1k Ski or Row 4 Rope climbs25min cap