TimberWolf Crossfit – St.Paul – CrossFit WOD Born Anneau (No Measure) 5x Superset 7 frenchies on rings – 3sec hold @ 90/top/90 7 ring dips – 3sec hold at bottom 24 Minutes of Work (AMRAP – Rounds and Reps) EMOM until failure, then as an AMRAP: 3 Thrusters (135# / 95#) 6 Bar Facing Burpees […]
CrossFit WOD – Fri, Jun 7 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Filthy Fifty (Time) For time: 50 box jumps 50 jumping pull-ups 50 kettlebell swings 50 walking-lunge steps 50 knees-to-elbows 50 push presses 50 back extensions 50 wall-ball shots 50 burpees 50 double-unders Men: 24-inch box, 16-kg KB, 45-lb. push press, 20-lb. ball Women: 20-inch box, 12-kg KB, 35-lb.
CrossFit WOD – Thu, Jun 6 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Deadlift (Build to a 1RM effort Then 4×3 @ 75% of today’s max) Max Cal Echo Sprint (AMRAP – Reps) 4x :30 on / :30 rest Cals shown when the bike hits :30 is the score, no rollover. Reset between rounds
CrossFit WOD – Wed, Jun 5 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD 3 Way Press (3 Rounds for weight) 5 Rounds – building; no rest between movements: 10 Weighted Ring Dips 5 Bench Press 5 DB OH PressRecord heaviest successful weight for each lift On and Off (AMRAP – Reps) For 10 Rounds, AMRAP 1 2 wall walks 4 deadlifts
CrossFit WOD – Mon, Jun 3 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Max Rep DB Snatch (5 Rounds for reps) 5 rounds for max reps, increasing in weight. Start on weak arm each time, match reps w/ strong arm (round 5 you can go max on strong arm) M: 50#, 60#, 70#, 80#, 100# W: 40#, 45#, 50#, 55#, 70#
CrossFit WOD – Sun, Jun 2 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD NOAH (No Measure) 18 Min Total (6 rounds) with a partner: Min 0-1: 6 Muscle-Ups between the two partners Min 1-2: 1 Heavy Back Squat Each (AHAP) Min 2-3: 6 Box Jumps between the two partners (AHighAP) Today Noah turns 18. His birthday is 6-1-6! Find a gymnastics
CrossFit WOD – Sat, Jun 1 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD “Gwen Biathlon” (Time) For Time: 15 Unbroken* Clean and Jerks 400m Run 12 Unbroken* Clean and Jerks 400m Run 9 Unbroken* Clean and Jerks *For every break, add 200m penalty to the next run Unbroken = touch and go at the ground; resting in any position with the
CrossFit WOD – Fri, May 31 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Bench Press (3-3-3-3-3 1sec pause at chest) AMRAP 15 (AMRAP – Rounds and Reps) 20 single-under crossovers (Rx+: DU crossovers) 12 Box Jump Overs (24″ / 20″) 300m / 250m Row
CrossFit WOD – Thu, May 30 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Main Page 11/25/23 (AMRAP – Rounds and Reps) AMRAP 18 10 Hang Power Snatches (95# / 65#) 10 Wall Balls (20# / 14#) 10 Knees to Elbows MU Practice (No Measure) Advanced: 5x Superset 7 ring kip to support (MU w/ no dip) 10 kipping ring dips Intermediate:
CrossFit WOD – Wed, May 29 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you have a 20# vest or body armor, wear it.In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.To learn more about Murph
CrossFit WOD – Mon, May 27 Read More »
