July 2024

TimberWolf Crossfit – St.Paul – CrossFit WOD Snatch Complex (Weight) 3 sets of: Power Snatch + Overhead Squat + Below Knee Hang Squat Snatch + Overhead Squat + Squat Snatch + Overhead Squat Rest as needed *Drop & reset after each OHS; max of 3 seconds between each – Work to a heavy complex for […]

TimberWolf Crossfit – St.Paul – CrossFit WOD Strength (Checkmark) Every 90 seconds for 12 minutes (4 rounds): Minutes 0:00 – 1:30 2-3 Chin up (supinated grip strict pull up)s @ 75-85% Minutes 1: 30 – 3:00 10 Seated Javelin Presses *% based of 2 RM for chin ups *10/side for javelin presses *Scale to KB

Announcements Ice Shaker Bottle order is back! Pick a color here. Make your order here. Bottles are $40 and the order will go through Aug 11th. TimberWolf Crossfit – St.Paul – CrossFit WOD Strength (Checkmark) Every 90 seconds for 12 minutes (4 rounds): Minutes 0:00 – 1:30 2-3 Chin up (supinated grip strict pull up)s

TimberWolf Crossfit – St.Paul – CrossFit WOD Strength (4 Rounds for weight) Every 2 minutes, for 8 minutes (4 sets): 12 Front Rack Barbell Step-Ups *6/side alternating *increase load each set, around 9/10 RPE by final set *20/18″ Box for step ups, or roughly equal to knee height when standing “Carried Away” (Time) 4 Rounds

TimberWolf Crossfit – St.Paul – CrossFit WOD Strength Part 1 (3 Rounds for time) L-Sit 3 sets of for Max Duration Rest 1 minute between sets *perform with hands on plates Strength Part 2 (2 Rounds for reps) Every 2:00 x 3 sets: MAX unbroken TTB in 30 sec (minimum of 10 reps, otherwise perform

TimberWolf Crossfit – St.Paul – CrossFit WOD Back Squat Every 2:30, for 10 minutes (4 sets): Set 1 – 8 reps @ 65% Set 2 – 8 reps @ 70% Set 3 – 6 reps @ 80% Set 4 – Max reps @ 85% *score is reps + weight of Set 4 “Down, Over, Up”

Announcements Ice Shaker Bottle order is back! Pick a color here. Make your order here. Bottles are $40 and the order will go through Aug 11th. TimberWolf Crossfit – St.Paul – CrossFit WOD Gallant (Time) For Time: Run 1 Mile with a 20# Medicine Ball 60 Burpee Pull-ups Run 800m with a 20# Medicine Ball

TimberWolf Crossfit – St.Paul – CrossFit WOD Squat Clean Thruster Every 90 sec x 6 sets: Sets 1 & 2 : 3 Squat Clean Thrusters @ 65-70% 1RM Thruster Sets 3 & 4 : 2 Squat Clean Thrusters @ 70-75% 1RM Thruster Sets 5 & 6 : 45 sec AMRAP Squat Clean Thrusters @ 80%

TimberWolf Crossfit – St.Paul – CrossFit WOD Squat Clean Thruster Every 90 sec x 6 sets: Sets 1 & 2 : 3 Squat Clean Thrusters @ 65-70% 1RM Thruster Sets 3 & 4 : 2 Squat Clean Thrusters @ 70-75% 1RM Thruster Sets 5 & 6 : 45 sec AMRAP Squat Clean Thrusters @ 80%

TimberWolf Crossfit – St.Paul – CrossFit WOD Strength (3 Rounds for weight) Every 90 seconds for 9 minutes (3 rounds): Minutes 0:00 – 1:30 5 Push Presses Minutes 1:30 – 3:00 8-10 Kipping Handstand Push-Ups *Increase load in small jumps each set ending at a heavy 5 reps for the day on push press *Advanced