September 2023

TimberWolf Crossfit – St.Paul – CrossFit WOD Deadlift (Weight) 5-5-3-3-1* Building*Feel free to take multiple attempts at a heavy single Main Page 6/13/23 (3 Rounds for reps) 3 x 6-minute rounds, for max calories/reps of: Bike for 20 seconds, rest 40 seconds Burpee for 20 seconds, rest 40 seconds Bike for 30 seconds, rest 30 […]

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 Jump Rope (No Measure) Accumulate 300 Double Unders or Practice Jump Rope skills for 10 minutes 5 Rounds for Time (Time) 20cal Row 12 burpee over erg

TimberWolf Crossfit – St.Paul – Oly Class 2-position Clean (Weight) 5 sets @ 75% (floor, mid-thigh) Muscle Snatch (3×3 @ 75%) Split Jerk (Build to heavy single Then: 1 @ 90% 2×1 @ 85%) 3 Rounds (No Measure) 10 weighted GHD situps 15 weighted GHD hip extensions

TimberWolf Crossfit – St.Paul – CrossFit WOD Body Armor (No Measure) 3 Rounds for pump: 12x Hammer Curl 25x Banded tricep extension 10x Bulgarian split squat plyo Double Team (Time) Working with a partner, complete: 100 pullups 100 pushups 100 box jumps 100 lunges 100 KB swings (1.5pood / 1 pood) 300 double undersPartition reps

TimberWolf Crossfit – St.Paul – CrossFit WOD Progressive Chipper (Time) Row 1200/1000m 20 Russian KB Swings (1.5pood / 1pood) 30 Knees to Elbows 40 Pushups Row 800m/600m 20 American KB Swings 30 T2B 40 Weighted Pushups (25# / 15#) Row 400m/300m 20 KB Snatch 30 GHD situps 40 HSPU 36min cap

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 Glute Strength (No Measure) 4×5 Bent Knee GHD Hip Extensions (Weighted if feasible) Sprint (AMRAP – Reps) 4 Attempts: Air Runner Sprint for max Speed Reach top speed – spend no more than 10sec on each attempt; rest as needed Score is highest km/hr achievedEnter score as km/hr

TimberWolf Crossfit – St.Paul – CrossFit WOD Hard to Kill (vol 2) (AMRAP – Rounds) EMOM 12 8 Hanging Knee Raises 1 Power Clean (185# / 125#) Rest 2min EMOM 12 7/5 Cal Ski (sub Row for large classes) 7 American Swings (24kg / 16kg) Rest 2min EMOM 12 6 Pullups 6 DeadliftsScore = Rounds

TimberWolf Crossfit – St.Paul – CrossFit WOD Push Press (2-2-2 (building)) Split Jerk (Build to a Max load) Glute Strength (No Measure) 7 Way Hips 4×5 Weighted Barbell Hip Thrust (Maximal effort) Redline (Time) 3 Rounds for Time: 10/8 Cal Echo 20 DB Snatch (50# / 35#)Rev it up!