August 2023

TimberWolf Crossfit – St.Paul – CrossFit WOD Deadlift (Build to a heavy double Then 4×4 @ 80% of double) For Time (Time) 400m Run 4 rope climbs 8 sandbag cleans (150# / 100#) 12 burpee sandbag jump overs 8 sandbag cleans 4 rope climbs 400m RunSandbag clean standard: Control on shoulder, do not drop behind […]

TimberWolf Crossfit – St.Paul – CrossFit WOD Gymnastics (Checkmark) 5 rounds for quality: 3-box “parallel bar” walk + 3 dips 1 regionals ring complex (Toes 2 ring + RMU + Dip) 5 Rounds for Time: (Time) 200m run 21 Wall balls (20# / 14#) 16 box step overs (20″ / 12″) 11 Pullups

TimberWolf Crossfit – St.Paul – CrossFit WOD Endurance Chipper (Time) 800m Run 80 Wall balls (14# / 10#) 40 Forward lunges 400m Run 40 Wall balls (20# / 14#) 20 double DB Front rack lunges (50# / 35#) 200m Run 20 Wall balls (30# / 20#) 10 double DB Overhead lungesStandard wall ball height for

TimberWolf Crossfit – St.Paul – CrossFit WOD Back Squat Week 1 There are two back squat programs to choose from starting this week. Pick which program you intend to follow and plan to stick with it. We will be squatting once a week for 12 weeks and you should follow the same cycle the entire

TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Activation (Checkmark) Pigeon Pose – 60sec / side 10x slow cossack squat w/ 5sec hold (add a DB in the goblet position if you need a challenge) 7 way hips Build (Checkmark) EMOM10 – 70m Sprint 1-4 @ 80% effort 5-7 @ 85% 8-9 @ 90% 10

TimberWolf Crossfit – St.Paul – CrossFit WOD EMOM 12 (6 rounds) (AMRAP – Rounds) Odd Minutes: 15 T2B Even Minutes: 15 American Swings Rx: 1.5pood / 1pood Score – completed rounds*Scale to a variant / weight that allows you to do 2+ rounds unbroken CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3

TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Activation (Checkmark) Glute Activation Dragon Pose – 60sec / side Couch Stretch – 60sec / side 2×10 Glute Bridge w/ 5sec hold 2×10 DB Hip Thrust w/ 5sec hold 2×10 Fire Hydrant w/ 5sec holdSame as last Tuesday – Go heavier on the hip thrust if you

TimberWolf Crossfit – St.Paul – CrossFit WOD Hang Tough (Time) Accumulate 5min dead hang from pullup bar Every break, 5 burpees Rx – no grips Hang Loose (Time) 3 rounds for time: 200m farmers carry (50# / 35# DBs) 50ft Wall ball rolling bear crawl 25 parallette jump overs *Wall ball rolling bear crawl “Bear

TimberWolf Crossfit – St.Paul – Oly Class Snatch High Pull + Muscle Snatch (Weight) 4 sets, building to ~70% 3-position Snatch (Weight) (Squat) snatch from floor, knee, mid-thigh 5 sets to build to 70% of 1RM Snatch Power Jerk + Jerk (Weight) 4 sets @ 75% of Jerk 2 Rounds of Core: (Checkmark) 50 slow

TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Activation (Checkmark) Pigeon Pose – 60sec / side 10x slow cossack squat w/ 5sec hold 7 way hips Prime (Checkmark) EMOM10 – 70m Sprint 1-3 @ 70% 4-6 @ 75% 7-8 @ 80% 9-10 @ 85% “70s Big” (6 Rounds for reps) In 20 minutes, complete two