April 2024

TimberWolf Crossfit – St.Paul – CrossFit WOD Squats (No Measure) Every 5 minutes for 3 rounds: 3 Eccentric back squats @ 72% – 60X3 tempo 10 one-legged jumps to plate or box (5 per side) 5 sissy squats (sub slow kneeling squats) After round 1-2: 30sec isometric split per side After round 3: 1min laying […]

TimberWolf Crossfit – St.Paul – CrossFit WOD Handstands (No Measure) 1:00 Wall Walks – focus on quality 3 Rounds: 20sec pike hold on box + 10 shrugs 12x seated double DB OH press 30sec wall facing HS hold 1:00 Wall Walks – focus on quality 10min HS Walking or other skill practice 2k Row (Time)

Announcements Weekend of May 18-19, we will have outdoor events as the gym will be closed for and L2 seminar. This allows our coaches to achieve higher certification through CrossFit. Thank you for your flexibility! TimberWolf Crossfit – St.Paul – CrossFit WOD Dumbell bench press (8-8-8-8) 2k Row (Time) Max Effort 2k Row Wall Facing

TimberWolf Crossfit – St.Paul – CrossFit WOD E6M x 4 rounds for time (4 Rounds for time) .7/.5 mile Echo Bike 9 Power Snatch (115#/85#) 9 Box Jumps (30″/ 24″) 9 Devil Press (50#/ 35#)

TimberWolf Crossfit – St.Paul – CrossFit WOD Bulgarian Split Squat (5×5 per side Row 200m after each set w/ damper set to 10) One leg on Bench or Box Setup 25# plate with abmat on top Back rack barbell, drop knee to abmat and drive up 90% of weight should be on front foot (lift

TimberWolf Crossfit – St.Paul – CrossFit WOD With a partner for time (Time) Run 800m together Then: split up as desired 40 No-Push-Up Burpees 60 Pullups 80 Pushups Run 800m together Then: split up as desired 40 No-Jump Burpees 60 V-Ups 80 DB Box Step-ups (35/25) (24″ / 20″) 30min cap

TimberWolf Crossfit – St.Paul – CrossFit WOD Barbell RDL (Weight) 4×8 – aim for 80% of max back squat 3112 tempo 45sec glute bridge hold after each set Every 4 minutes x 4 (4 Rounds for time) 100 Double Unders 1 Round “DT” (155# / 105#) “DT” 12 Deadlifts 9 Hang Power Cleans 6 Push

TimberWolf Crossfit – St.Paul – CrossFit WOD Squat & Friends Every 5 minutes for 4 rounds: 3 Eccentric back squats @ 70% – 60X3 tempo 10 one-legged jumps to plate or box (5 per side) 5 sissy squats (sub slow kneeling squats) After rounds 1-2: 30s isometric split per leg After round 3: 1min Laying

Announcements Swim Clinic with Coach Dave on Saturday, 4/20, from 12-1:30 at Humbolt HS Swimming Pool (30 Baker St E, St Paul, MN 55107) Open to all (including your friends and family!), but targeted towards individuals with some swimming ability who want to improve technique and efficiency. Total beginners (can’t make it across the pool