January 2024

TimberWolf Crossfit – St.Paul – CrossFit WOD EMOM 6 (No Measure) 5 Deadlifts (185# / 125#) 10 T2B AMRAP 20 (AMRAP – Rounds and Reps) With a single DB (70# / 50#): 8 DB Facing Burpees (flat) 25ft DB OH Lunge (arm 1) 16 Alternating DB Snatch 25ft DB OH Lunge (arm 2) 32 DB […]

TimberWolf Crossfit – St.Paul – CrossFit WOD 3-position Snatch (Weight) 5 sets at 75%; Ground, Low Hang, High Hang (Always squat snatch) Snatch (1 @ 80% 1 @ 85% 1 @ 90%) For Time (Time) 15 Overhead Squats (95# / 65#) 21 Pullups 28 Box Jump Overs (20″ / 16″) 12 Overhead Squats (115# /

TimberWolf Crossfit – St.Paul – CrossFit WOD 3x AMRAP 8 (3 Rounds for reps) With a 28min running clock: AMRAP 8 1-2-3-4-5… Wall Walk Deadlift (315# / 215#) Rest 2:00 AMRAP 8 1-2-3-4-5… HSPU Power Clean (185# / 125#) Rest 2:00 AMRAP 8 1-2-3-4-5… Strict HSPU Power Snatch (115# / 85#)

TimberWolf Crossfit – St.Paul – CrossFit WOD Cindy (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 5 Pull-ups 10 Push-ups 15 Squats

TimberWolf Crossfit – St.Paul – CrossFit WOD Don’t drop the ball (Time) With a partner, accumulate 300 wall balls for time (20# / 14# to 10′ / 9′) Switch every time the ball hits the ground At the start, and every time you switch, complete 10/8 Echo cals before picking up the ball

TimberWolf Crossfit – St.Paul – CrossFit WOD Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout.

TimberWolf Crossfit – St.Paul – CrossFit WOD Behind the next push press (Weight) 1-1-1-1 Split Jerk (Build to heavy) AMRAP 12 (AMRAP – Rounds and Reps) 3 Ring Muscle Ups 6 Sandbag Cleans (100# / 75#) 9 Box Jump Overs (24″ / 20″) Sandbag to shoulder, no dropping behind

TimberWolf Crossfit – St.Paul – CrossFit WOD Death by’s (2 Rounds for reps) Death by Power Snatch (95# / 65#) After you cap out, rest 2:00, then Death by Burpee to Target Death by = 1 rep in minute 1, 2 reps in minute 2, etc. Adding one rep each minute until you can no

TimberWolf Crossfit – St.Paul – CrossFit WOD 10 Rounds Alternating (AMRAP – Reps) :30 Max Pullovers / :30 Rest :30 Max Strict HSPU / :30 Rest 8 Rounds Each (AMRAP – Reps) Max unbroken reps: Toes to Bar PullupUnbroken = no coming off the bar, can rest in a hang

TimberWolf Crossfit – St.Paul – CrossFit WOD 15 Minute Rope Climb Practice (No Measure) 10-minutes skill work EMOM 5 1-2 rope climbs or legless rope climbs For time (Time) Accumulate 2000ft of farmer carry (choose DB weight) Every time you drop the DBs, do 5 burpees 2000ft = 80x 25′ sections (40x down and back)