TimberWolf Crossfit – St.Paul – CrossFit WOD Power Clean (5×1 building to maximal) Front Squat (3×3 @ Max power clean (from today)) Clean Pull (3×3 @ Max Clean (from today)) For time (Time) 50-40-30-20-10 Parallette Jump Overs 10-8-6-4-2 Shuttle Runs Sandbag Cleans (100# / 70#) 10min cap Sandbag clean standard: Control on shoulder – no […]
CrossFit WOD – Wed, Nov 29 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Inversion (No Measure) 1:00 Wall Walks – focus on quality / hollow 3 rounds: 20sec pike hold (feet on box) + 10 shrugs 12x seated double DB OH Press 30sec wall facing HS hold 1:00 Wall Walks – focus on quality / hollow Double AMRAP (2 Rounds for
CrossFit WOD – Tue, Nov 28 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Oly Cycle Starting this week, we will be working on improving the Olympic lifts. Twice per week, we will be doing lifts to improve the Snatch and Clean & Jerk, primarily focused on building strength. Sunday Oly class will be the third day in the cycle, and will
CrossFit WOD – Mon, Nov 27 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Main Page 8/23/23 (Time) 5 rounds for time of: 20 box jumps 25 American kettlebell swings W: 20-inch box, 1-pood KB M: 24-inch box, 1.5-pood KB
CrossFit WOD – Sun, Nov 26 Read More »
TimberWolf Crossfit – St.Paul – Oly Class Oly Test (No Measure) Max Snatch Max C&J As many attempts as desired
Oly Class – Sun, Nov 26 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD 3 Rounds for completion (No Measure) 15 weighted GHD situps 20 weighted GHD hip extensions Scaling option: Weighted overhead situps / RDLs You go / I go (AMRAP – Rounds and Reps) AMRAP 12 12 Power Cleans 9 Front Squats 6 S2OH (135# / 95#)
CrossFit WOD – Sat, Nov 25 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD 3x3min AMRAP (3 Rounds for reps) Complete 3 efforts of 3min AMRAP with 1:30 rest between: 21 Plate hops 15 Plate OH Press 12 Plate OH Lunge 9 Plate Ground to OH Rx: 45# / 25# Plate Start at the top each round and try to get the
CrossFit WOD – Fri, Nov 24 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Spare the Turkey (Time) 10-9-8-7-6-5-4-3-2-1 Box Jump Overs (24″ / 20″) 1-2-3-4-5-6-7-8-9-10 Deadlift (225# / 155#) Then 10-20-30 DB Snatch (50# / 35#) DB Overhead Lunge (One DB)
CrossFit WOD – Thu, Nov 23 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD 300 Row Calories for Time (Time) Every 5minues, including 0:00 3 Front Squats (135# / 95#) (Rx+: 185# / 135#) 15 Pushups
CrossFit WOD – Wed, Nov 22 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD “Slow Burn” (AMRAP – Rounds and Reps) EMOM Until Failure 1) 12/8 Cal Echo or Airrunner 2) 12 Pullups 3) 12/8 Cal Echo or Airrunner 4) 12 Box Jumps (24″ / 20″) 5) 12/8 Cal Echo or Airrunner 6) 12 Power Snatch (95/65) Score is minutes successfully completed
CrossFit WOD – Tue, Nov 21 Read More »
