August 2023

TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Hypertrophy (Checkmark) 100 Squats 25 Wide, 25 Standard, 25 Narrow, 25 Feet Together 2×20 Single leg hip thrusts (w/ Dumbell) Build and Sprint (Checkmark) EMOM10 – 70m Sprints 1-2 @ 80% effort 3-4 @ 85% 5-6 @ 90% 7-8 @ 95% 9-10 @ 100% Raise the Bar […]

TimberWolf Crossfit – St.Paul – CrossFit WOD Back Squat Linear Progression (Weight) 5×5 Back Squat – No Failing! If you aren’t sure you can stand up the next rep, don’t go down Each time you do this, add 10# to your last lift. If you do not achieve 23/25 reps, keep your weight the same

TimberWolf Crossfit – St.Paul – CrossFit WOD 4 Rounds for Quality (No Measure) Box pike around the world 10x Landmine press 5x Jefferson curl (weighted) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#

TimberWolf Crossfit – St.Paul – CrossFit WOD View Public Whiteboard Glute Hypertrophy (No Measure) Pigeon Pose – 90sec / side 2×20 Weighted Glute Bridge (Fast) Sprint (6 Rounds for time) 6x100m Air Runner Sprints Rest as Needed 5 Rounds for Time (Time) 10 T2B 20 Pushups 30 Air Squats16min time cap

TimberWolf Crossfit – St.Paul – CrossFit WOD Weight of the World (Time) For Time: 10-20-30-40-50 Wall Ball (20# / 14#) DB Snatch (50# / 35#) After each round, 400m Run Rx: Wear a weight vest or ruck (40# / 30#)

TimberWolf Crossfit – St.Paul – CrossFit WOD Strongman Saturday Complete the first 4 stations in any order, then station 5 as a group: 50ft Yoke Carry (Weight) 3 attempts for load Sandbag Podium (Time) Lift 3 sandbags to the top of the boxes for time: 100# / 70# to 30″ box 150# / 100# to

TimberWolf Crossfit – St.Paul – CrossFit WOD Coe (Time) Ten rounds for time of: 95 pound Thruster, 10 reps 10 Ring push-upsIn honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010To learn more about Coe click hereIntroducing “First Friday Hero WODs” – we’ll be programming a Hero WOD on

TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Hypertrophy (Checkmark) Couch Stretch – 90sec / side 2×20 Single leg hip thrusts (w/ Dumbell) Build (Checkmark) EMOM10 – 70m Sprint 1-2 @ 80% effort 3-4 @ 85% 5-8 @ 90% 9-10 @ 95%Next week we take it to 100% Metcon (Time) With a single KB 4

TimberWolf Crossfit – St.Paul – CrossFit WOD Back Squat Linear Progression (Weight) 5×5 Back Squat – No Failing! If you aren’t sure you can stand up the next rep, don’t go down Each time you do this, add 10# to your last lift. If you do not achieve 23/25 reps, keep your weight the same

TimberWolf Crossfit – St.Paul – CrossFit WOD Lighter Day Today is a bit easier than most – give your full effort on the echo sprints but otherwise it is a skill work day primarily. 15min Handstand Skill Work (Checkmark) Beginners: Slow wall walks – get comfortable inverted Wall facing HS hold Kick up to wall