December 2023

TimberWolf Crossfit – St.Paul – CrossFit WOD Snatch Balance (Build to a heavy single) Hang Snatch (2-2-2-2 (building)) Hang Squat Snatch Snatch (1-1-1) Main page 7/29/23 (Time) 24-16-8 reps for time of: Double dumbbell hang clean and presses Ring dips W: 35-lb DBs M: 50-lb DBs

TimberWolf Crossfit – St.Paul – CrossFit WOD Row Progression (No Measure) Every 2 minutes: 10x 250m/200m RowStart with the damper at 1 and increase by 1 each round 21-15-9 (Time) Box Jump Overs (24″ / 20″) American KB Swings (1.5 pood / 1 pood)

TimberWolf Crossfit – St.Paul – CrossFit WOD Alternating EMOM 16 (No Measure) Odd: 4 Wall Walks Even: 12 Box Jump Overs (24″ / 20″) Partner AMRAP 16 (AMRAP – Reps) Partner 1: Max DUs Partner 2: Row 500m Switch after every 500m Scores = Total DUs + Total Row Meters

TimberWolf Crossfit – St.Paul – CrossFit WOD “Oscar” (AMRAP – Rounds and Reps) AMRAP in 23 minutes 9 Devil Presses (2×40/25 lb) 20 Alternating Dumbbell Lunges (2×40/25 lb) 9 Dumbbell Push Presses (2×40/25 lb) 20 Sit-UpsBackground: This hero workout is dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed when his patrol

TimberWolf Crossfit – St.Paul – CrossFit WOD Push Jerk (4×2 @ 85%) Split Jerk (1-1-1-1) Clean (3×1 @ Max Split Jerk) 15 Minutes of Handstand Skill Practice (No Measure) Beginners : Practice kick up to wall Shift weight side to side Freestanding headstand Pike to Headstand Intermediate : Freestanding Handstand hold Shift weight in freestanding

TimberWolf Crossfit – St.Paul – Oly Class Snatch Balance (6×1 – building) Snatch (1 @ 82% 1 @ 85% 1 @ 87% 1 @ 90% 1 @ 92%) Snatch Pull (4×3 @ 102%)

TimberWolf Crossfit – St.Paul – CrossFit WOD “Sally” (Checkmark) If you know, you know. If you don’t, you will. Weight the squat any way you want, as heavy as you dare AMRAP 20 – You go / I go style (AMRAP – Rounds and Reps) Alternating rounds: 10 Double DB Box Step Ups 10 Double

TimberWolf Crossfit – St.Paul – CrossFit WOD Handstand Skills Practice (No Measure) 4 Rounds 1:00 shoulder stand 10x Slow Frogger 3 HS pirouette attempts (use wall if needed) Z-press (Weight) 7-7 Push Press (4-4-4) Push Jerk (Build to a heavy single) Tabata C2 Bike (Calories) 8x :20 on / :10 off (4 minutes) For max

TimberWolf Crossfit – St.Paul – CrossFit WOD Inversion (No Measure) 1:30 Wall Walks + 3 strict wall facing HSPU 3 rounds: 5 deficit HSPU (strict if possible) :30 per side – 1-arm HS or attempts 1:30 Wall Walks + 3 strict wall facing HSPU 5 Rounds for Time (Time) 2 Rope Climbs 4 Sandbag Cleans

TimberWolf Crossfit – St.Paul – CrossFit WOD Snatch Grip Push Press (Weight) 4×5 @ Moderate weight Overhead Squat (2-2-2-1-1) “Owen” (AMRAP – Rounds and Reps) AMRAP 17 50ft forward roll 12 pistols 27 cal row