November 2023

TimberWolf Crossfit – St.Paul – CrossFit WOD Back Squat (Find 1RM) Main Page 6/29/23 (AMRAP – Rounds and Reps) AMRAP 7 20 DB Push Press 40 Double Unders Rx: 50# / 35# DBs

TimberWolf Crossfit – St.Paul – Oly Class Oly Work (No Measure) 4×2 Push Jerk @ 85% 1-1-1-1 Split Jerk 3×1 Clean @ Max Split Jerk 2 attempts for heavy C&J Accessory (No Measure) 3 Rounds: 10 Landmine squat + press per arm 10 KB Halos each direction Accumulate 1:00 chinup hold (chin over bar)

TimberWolf Crossfit – St.Paul – CrossFit WOD For time (Time) 27-21-15-9 Row Calories Wall Balls (30# / 20#)

TimberWolf Crossfit – St.Paul – CrossFit WOD Parter Hard to Kill (AMRAP – Rounds) EMOM 12 5 Synchro Pullups 10 Wall Ball Squat Chest Passes Rest 1min EMOM 12 5 Synchro American Swings 5 Synchro Burpees Rest 1min Alternating minutes for 12 minutes 15/12 Echo Cals Score = minutes successfully completed

TimberWolf Crossfit – St.Paul – CrossFit WOD Elizabeth (Time) 21-15-9 Clean, 135# / 95# Ring DipsRx: Squat cleans Post WOD Core (No Measure) Accumulate 2:00 Hollow Body Hold Accumulate 2:00 Glute Bridge Accumulate 1:00 Side plank per side *Break up holds as needed

TimberWolf Crossfit – St.Paul – CrossFit WOD 10min Rope Climb Practice (No Measure) Beginner : Practice Cinch Lowers / Pull to standing Feet Elevated pulls Intermediate : EMOM 5 1-2 rope climbs Focus on minimal pulls Efficient Descent 5min legless / L-sit practice Advanced : EMOM 5 1-2 legless or L-sit climbs 5min practice next

TimberWolf Crossfit – St.Paul – CrossFit WOD It HIITs the Fran (3 Rounds for reps) AMRAP 5 15-15 Thruster (95# / 65#) Pullup Max Thruster in time remaining Rest 5:00 AMRAP 5 15-15 Thruster (95# / 65#) Pullup Max Pullup in time remaining Rest 5:00 AMRAP 5 9-9 Thruster (135# / 95#) C2B Pullup Max

TimberWolf Crossfit – St.Paul – CrossFit WOD Bench Press (7-7-5-5-3-3 Building) Record heaviest triple Bike Gone Bad (3 Rounds for reps) 3 rounds: 1 min of each movement for max reps Echo Cals Bar Facing Burpee C2 Cals Power Clean (115# / 85#) Echo Cals Rest 1min between rounds(17 minutes total)

TimberWolf Crossfit – St.Paul – CrossFit WOD Very Hard to Kill (vol 3) (AMRAP – Rounds) E2M x 4 (8 minutes) 3 Pullovers 6 T2B 9 DB Box Step Overs (one DB) (24″ / 20″ box; 50# / 35# DB) Rest 1:00 E2M x 4 (8 minutes) 9 HSPU 6 Goblet Squats (one DB) 3

TimberWolf Crossfit – St.Paul – Oly Class Oly Work (No Measure) 6x Snatch Balance – building Snatch 82%, 85%, 87%, 90%, 92%, 95% 5×2 Snatch Pull @ 105% Accessory Work (No Measure) 5 Rounds: 15 Teapots per side 15 Pike pulse over paralette :30 L-sit on paralettes