September 2023

TimberWolf Crossfit – St.Paul – CrossFit WOD Partner WOD (2 Rounds for time) Accumulate 10k row 6 rounds for time – alternating: 35 Russian KBS (1.5pood / 1pood) 50ft bear crawl 400m Run *one partner rows while other works; switch after each run If you finish the 6 rounds before the row, split up remaining […]

TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Strength (Checkmark) 4×5 (Weighted) Bent Knee GHD Hip Extentions Sprint (Checkmark) E2Mx6 – 70m Sprint 100%LET’S GOOOOOO!!!!! “Punga Complex” (Weight) For Max Load: Clean (power or squat – finish standing tall) Front Squat 2 Forward Walking Lunges 4 Split Squats (2 per forward leg) 2 Backward Walking

TimberWolf Crossfit – St.Paul – CrossFit WOD Shoulder Press (3-3-3-3-3 (build to heavy)) Up and Down (2 Rounds for reps) With a 20min Running Clock: 0:00-16:00 Every 2 minutes 200m Run Max HSPU in remaining time 16:00-20:00 Max Ring Muscle Ups Score = HSPU Reps + MU Reps

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 Squat Snatch (E2Mx5 2 Squat Snatch 5 Strict Wall Facing HSPU) Aim for 85% of your 1RM Glute Strength (Checkmark) 7 way hips 4×5 Weighted Barbell Hip Thrust (Maximal) Sprint (2 Rounds for calories) 2x 1min max effort echo Rest 5 minutes Score = cals * Long rest

TimberWolf Crossfit – St.Paul – CrossFit WOD Weighted Pullup (5 Rounds for reps) 5-5-5-5-5 Last rep: hold at top as long as possible Score = weight + seconds held on last rep For Time (Time) 400m Run 3 Rounds: 9 Wall Ball Box Step Overs 15 Box Jump Overs 21 Wall Balls 400m Run 3

TimberWolf Crossfit – St.Paul – CrossFit WOD Front Squat (10-10-10) You go, I go (AMRAP – Reps) 20 minutes alternating (10 rounds each) 15/12 cal echo Max burpees