TimberWolf Crossfit – St.Paul – CrossFit WOD Hang Squat Clean (Weight) 2-2-2-2-2 (building) Clean Pull (3×3 @ 110% of Max Double (from today)) Push Jerk (Build to heavy single) AMRAP 12 (AMRAP – Reps) 2-4-6-8-… Shuttle Run Box Jump (24″ / 20″)
TimberWolf Crossfit – St.Paul – CrossFit WOD View Public Whiteboard Inversion (No Measure) 1:00 Wall Walks – focus on quality / hollow 3 rounds: 20sec pike hold (feet on box) + 10 shrugs 12x seated double DB OH Press 30sec wall facing HS hold 1:00 Wall Walks – focus on quality / hollow 5 rounds …
TimberWolf Crossfit – St.Paul – CrossFit WOD Muscle Snatch (5×2 – focus on speed) Hang Power Snatch (3-3-3-3 (building)) Power Snatch (1-1-1-1-1) Build to heavy EMOM 12 (AMRAP – Reps) Odd: 12/8 Cals Even: Max Pullups Score = Pullups minus cals missed
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 Weighted Pull-ups (3-3-3-3-3) AMRAP 20 (AMRAP – Rounds and Reps) 500m Row 10 T2B 20 Pushups 30 Air Squats50m Row = 1 rep
TimberWolf Crossfit – St.Paul – Oly Class Tall Snatch (Weight) 5×2 Snatch Liftoff + Snatch (No Measure) 4x(2+1) @ 75% Snatch Pull (No Measure) 5×2 @ 97% Accessory work (No Measure) 3 Rounds: 30 slow bicycles 10 strict toes to bar :45s weighted Sorenson hold
TimberWolf Crossfit – St.Paul – CrossFit WOD Have a Ball (3 Rounds for time) 3 Rounds, each for time: 20 Wall ball Weighted Situp and Pass 40 Alternating Wall Balls 60 Chest Passes Rest 2:00 between rounds
TimberWolf Crossfit – St.Paul – CrossFit WOD Brenton (Time) 5 Rounds For Time: 100′ Bear Crawl 100′ Standing Broad Jump Do 3 Burpees after 5 Broad Jumps If you have a 20# vest or body armor, wear it.In honor of Field Training Officer Timothy Quinn Brenton, 39, of the Seattle Police Department, was shot and …
TimberWolf Crossfit – St.Paul – CrossFit WOD Inversion (No Measure) 4 Rounds 5 Pike HSPUs 5 HSPU lowers – kick up, 3sec descend, drop down :30 wall facing HS hold – stay tight 10 seated DB press (heavier than Tuesday) Every 5 mins x 4 (4 Rounds for time) 30 / 24 cal Row 30 …
TimberWolf Crossfit – St.Paul – CrossFit WOD Power Clean (5×1 building to maximal) Front Squat (3×3 @ Max power clean (from today)) Clean Pull (3×3 @ Max Clean (from today)) For time (Time) 50-40-30-20-10 Parallette Jump Overs 10-8-6-4-2 Shuttle Runs Sandbag Cleans (100# / 70#) 10min cap Sandbag clean standard: Control on shoulder – no …
