December 2023

TimberWolf Crossfit – St.Paul – CrossFit WOD Row Row Reindeer (Time) For time: 500/400m Row 2 Rounds: 10 Wall Balls (20# / 14#) 20 Ab Mat Situps 1000/800m Row 2 Rounds: 20 Ab Mat Situps 30 Double Unders 1000/800m Row 2 Rounds: 30 Double Unders 20 Burpees 500/400m Row 2 Rounds: 20 Burpees 10 Wall […]

TimberWolf Crossfit – St.Paul – CrossFit WOD 12 Days of Xmas (Time) Do it like the song: A Muscle up on top of the rings! 2 Wall Walks 3 Power Cleans (135# / 95#) 4 Bar Facing Burpees 5 Toes to Rings 6 Front rack lunges 7 Kipping Pullups 8 Box Jump Overs (24″ /

TimberWolf Crossfit – St.Paul – CrossFit WOD Back Squat (5-5-5-3-3-3 (building)) One partner working at a time (Time) For Time 100 Pushups 200 Lunges 300 Double Unders 200 Air Squats 100 Pullups

TimberWolf Crossfit – St.Paul – CrossFit WOD Muscle Clean (5×2 – focus on speed) Hang Power Clean (3-3-3-3 (building)) Power Clean (1-1-1-1-1 (build to heavy)) Max Distance Row (Distance) 20min for max meters

TimberWolf Crossfit – St.Paul – CrossFit WOD 15min 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 HS Pike to Headstand HS walk attempts / short segments Advanced : HS Walk practice –

TimberWolf Crossfit – St.Paul – CrossFit WOD Hard to Kill (vol. 4) (AMRAP – Rounds) EMOM 14 8 Alternating DB Snatch (50# / 35#) 8 Goblet Squats Rest 1min EMOM 14 7/6 Cal Row 7 Hand Release Pushups Rest 1min EMOM 14 6 Burpees 6 American KB Swings (24 / 16 kg) Score = completed

TimberWolf Crossfit – St.Paul – CrossFit WOD Power Snatch (2-2-2-1-1 (building)) 3×5 Sotts Press (Weight) Moderate weight Snatch Pull (3×3 @ 95% of max Snatch) “Twinkle Toes” (Time) 7 Rounds for Time: 12 T2B 50 Double Unders 20min Cap

Announcements CrossFit Kids WEDNESDAY nights will be on hold til February. Monday night classes are still on! TimberWolf Crossfit – St.Paul – CrossFit WOD Inversion (No Measure) 1:00 Wall Walks + 10 shoulder taps 3 rounds: 5 pausing HSPU (3 sec hold halfway down 3sec hold just above floor, kip up) :30 per side –

TimberWolf Crossfit – St.Paul – Oly Class Tall Snatch (No Measure) 5×2 3-position Snatch (No Measure) Floor, Hip, Knee 5 Rounds, building to ~80% Snatch (82% 85% 87% 90%) Accessory Work (No Measure) 4×8 Weighted Hip Thrusts After each set – 2 Turksish Getups per side

TimberWolf Crossfit – St.Paul – CrossFit WOD #Corelife (No Measure) 3 Rounds for completion: 20 Pike Pulses 20 Slow Mountain Climbers 10 Dynamic side planks each side Hold :30 Glute Bridge Partner WOD (Time) For time and meters: Partner 1: Bike max meters Partner 2: 3 Rounds each 10 T2B 15 Box Jumps (24″ /