TimberWolf Crossfit – St.Paul – CrossFit WOD Bench Press (5-5-5-3-3+ ) 3+ = with a challenging weight, do as many reps as possible (minimum 3) Move the Tower (Time) With a partner Begin with a stack of equipment at the far end of the room (by the bikes/rowers): Box (20″x24″x30″ if MM or MF, 24″x20″x16″ […]
CrossFit WOD – Sat, Jan 27 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85
CrossFit WOD – Fri, Jan 26 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Cardio Circuit (Time) For time – in any order: 1500m Ski 1500m Row 3000m C2 Bike Begin and end with 10 Shuttle Runs Between machines, complete 5 shuttle runs
CrossFit WOD – Thu, Jan 25 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Squat Clean (Build to a heavy single) Barbell Complex (Weight) 4 Sets @ 90% of squat clean: 2 Front Squats 1 Jerk AMRAP 16 (AMRAP – Reps) 4-8-12-16… Alternating Pistol Alternating DB Snatch Row 250m after each round50m Row = 1 rep
CrossFit WOD – Wed, Jan 24 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD 6min AMRAP Skills (AMRAP – Reps) Handstand Walk After every 50ft: 5 L-pullups Score: 5ft of HS walk = 1 rep AMRAP 20 (AMRAP – Rounds and Reps) 5 Wall Walks 15 T2B 45 Double Unders
CrossFit WOD – Tue, Jan 23 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Snatch Grip Push Press (Weight) 7-7-7 Overhead Squat (3-3-3-3-3) E2M x 5 (No Measure) 9 Bar Facing Burpees 12 Thrusters (95# / 65#) Sprint Heats (Time) For time: 20/14 Echo Cals 20/14 Ski Cals 50ft Hand over hand sled pull Sled weights: M: 2×45# + 25# W: 45#
CrossFit WOD – Mon, Jan 22 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD For Time (Time) 1000m Row 2 Rounds of “Cindy” 750m Row 4 Rounds of “Cindy” 500m Row 6 Rounds of “Cindy” 250m Row 8 Rounds of “Cindy” 40min Time cap
CrossFit WOD – Sun, Jan 21 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Alternating EMOM 12 (No Measure) (6 rounds each) Odd: 4 Burpees + 12 T2B Even: 4 Burpees + 12 Pullups AMRAP 16 (AMRAP – Rounds and Reps) 10 Deadlifts (225# 155#) 4 Bar Muscle Ups
CrossFit WOD – Fri, Jan 19 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD 3 Rounds for Practice (No Measure) 5 Skin the cats 5 Ice cream makers “Rowing Gracefully” (3 Rounds for reps) AMRAP 3 Row 500m / 400m Max Clean & Jerk (95# / 65#) Rest 3:00 AMRAP 4 Row 500m / 400m Max Clean & Jerk (135# / 95#)
CrossFit WOD – Wed, Jan 17 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD 3-position Snatch (Weight) 5 sets @ 72% of Snatch 3-position Snatch = Squat snatch from ground, low hang, high hang Snatch (1 @ 75% 1 @ 80% 1 @ 85%) CrossFit Games Open 11.1 and 14.1 (AMRAP – Reps) 10-Minute AMRAP of: 30 Double-Unders 15 Power Snatches, 75#
CrossFit WOD – Tue, Jan 16 Read More »
