Workout, Happening, and Updates at TIMBERWOLF CROSSFIT

TimberWolf Crossfit – St.Paul – CrossFit WOD “Rotisserie” (AMRAP – Rounds and Reps) AMRAP 21 minutes: Echo Bike 16/12 calories 12 Toes to Bars 8

TimberWolf Crossfit – St.Paul – CrossFit WOD Skills (Calories) 3 sets with Force curve: 7 Strokes – Arms Only 7 Strokes – Arms + Hinge

TimberWolf Crossfit – St.Paul – CrossFit WOD Strength (3 Rounds for weight) Every 90 seconds for 9 minutes (3 rounds): Minutes 0:00 – 1:30 3

TimberWolf Crossfit – St.Paul – CrossFit WOD Skill (No Measure) Bar Muscle Up Technique/Skill Work: 10-15 minutes progressing through each step 1. Jump to pike

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

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

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

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

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

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

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

TimberWolf Crossfit – St.Paul – CrossFit WOD “Chicken FIGHT” (Time) For time: 21-15-9: Synchro Deadlifts @ 185/115lbs Wall Walk (1 partner working at a time)

TimberWolf Crossfit – St.Paul – CrossFit WOD Snatch Complex (Weight) 3 sets of: Power Snatch + Overhead Squat + Below Knee Hang Squat Snatch +

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

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

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

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

TimberWolf Crossfit – St.Paul – CrossFit WOD Back Squat Every 2:30, for 10 minutes (4 sets): Set 1 – 8 reps @ 65% Set 2

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

TimberWolf Crossfit – St.Paul – CrossFit WOD Squat Clean Thruster Every 90 sec x 6 sets: Sets 1 & 2 : 3 Squat Clean Thrusters

TimberWolf Crossfit – St.Paul – CrossFit WOD Squat Clean Thruster Every 90 sec x 6 sets: Sets 1 & 2 : 3 Squat Clean Thrusters

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

TimberWolf Crossfit – St.Paul – CrossFit WOD Strength Part 1 (2 Rounds for reps) Every minute for 8 minutes (4 rounds): Minute 1 – Max

TimberWolf Crossfit – St.Paul – CrossFit WOD Back Squat Every 2:30, for 12:30 (5 sets): Set 1 – 10 reps @ 60% Set 2 –

Announcements Come join us for a short ruck Sunday after Oly. We will be going about 4 miles. Bring a bag/ruck, throw on a vest,

Announcements Come join us for a short ruck Sunday after Oly. We will be going about 4 miles. Bring a bag/ruck, throw on a vest,

Announcements Come join us for a short ruck Sunday after Oly. We will be going about 4 miles. Bring a bag/ruck, throw on a vest,

Announcements Come join us for a short ruck Sunday after Oly. We will be going about 4 miles. Bring a bag/ruck, throw on a vest,

Announcements Come join us for a short ruck Sunday after Oly. We will be going about 4 miles. Bring a bag/ruck, throw on a vest,

Announcements Come join us for a short ruck Sunday after Oly. We will be going about 4 miles. Bring a bag/ruck, throw on a vest,

Announcements TWCF T-Shirt Pre-Order NOW OPEN until midnight, July 14. CLICK HERE. Come join us for a short ruck Sunday after Oly. We will be

Announcements TWCF T-Shirt Pre-Order NOW OPEN until midnight, July 14. CLICK HERE. TimberWolf Crossfit – St.Paul – CrossFit WOD Metcon (Time) For total time: 4

Announcements 6 Week Nutrition Challenge NOW OPEN! Bod Squad: Summer Slim Down starts July 12 and goes until August 25. Early Bird pricing until July

Announcements 6 Week Nutrition Challenge NOW OPEN! Bod Squad: Summer Slim Down starts July 12 and goes until August 25. Early Bird pricing until July

Announcements 6 Week Nutrition Challenge NOW OPEN! Bod Squad: Summer Slim Down starts July 12 and goes until August 25. Early Bird pricing until July

Announcements 6 Week Nutrition Challenge NOW OPEN! Bod Squad: Summer Slim Down starts July 12 and goes until August 25. Early Bird pricing until July

Announcements 6 Week Nutrition Challenge NOW OPEN! Bod Squad: Summer Slim Down starts July 12 and goes until August 25. Early Bird pricing until July

Announcements 6 Week Nutrition Challenge NOW OPEN! Bod Squad: Summer Slim Down starts July 12 and goes until August 25. Early Bird pricing until July

Announcements 6 Week Nutrition Challenge NOW OPEN! Bod Squad: Summer Slim Down starts July 12 and goes until August 25. Early Bird pricing until July

TimberWolf Crossfit – St.Paul – CrossFit WOD Foul 50 (AMRAP – Rounds and Reps) 25 min AMRAP with partner: 50/40 cal row – partner holds

Announcements 6 Week Nutrition Challenge NOW OPEN! Bod Squad: Summer Slim Down starts July 12 and goes until August 25. Early Bird pricing until July

TimberWolf Crossfit – St.Paul – CrossFit WOD Snatch Pull + Power Snatch (Weight) Every 90 seconds, for 9 minutes (6 sets) *Slow controlled eccentric back

TimberWolf Crossfit – St.Paul – CrossFit WOD Jerry (Time) For Time: 1-Mile Run 2k Row 1-Mile RunIn honor of Sgt Major Jerry Dwayne Patton, 40,

TimberWolf Crossfit – St.Paul – CrossFit WOD “Explore” (No Measure) Run Progressions: 3 sets (26 minutes total): Run 8 min @ max sustainable pace Rest/Walk

Announcements Kayaking HAS BEEN RESCHEDULED to Saturday June 29th due to a family emergency. Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul

Announcements Kayaking HAS BEEN RESCHEDULED to Saturday June 29th due to a family emergency. Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul

Announcements Kayaking HAS BEEN RESCHEDULED to Saturday June 29th due to a family emergency. Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul

Announcements Kayaking HAS BEEN RESCHEDULED to Saturday June 29th due to a family emergency. Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul

Announcements Kayaking HAS BEEN RESCHEDULED to Saturday June 29th due to a family emergency. Sign up on the Facebook Group Event. No CrossFit Kids June

Announcements Kayaking HAS BEEN RESCHEDULED to Saturday June 29th due to a family emergency. Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul

Announcements Kayaking HAS BEEN RESCHEDULED to Saturday June 29th due to a family emergency. Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul

Announcements Kayaking HAS BEEN RESCHEDULED to Saturday June 29th due to a family emergency. Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul

Announcements Kayaking HAS BEEN RESCHEDULED to Saturday June 29th due to a family emergency. Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul

TimberWolf Crossfit – St.Paul – CrossFit WOD Strength Part 1 (No Measure) Every minute for 6 minutes (3 rounds): Minute 1 8-10 Box Handstand Push-Ups

Announcements Kayaking Saturday June 15th! Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul – CrossFit WOD Overhead Squat (1×20) 15 min AMRAP,

Announcements Kayaking Saturday June 15th! Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul – CrossFit WOD Overhead Squat (1×20) 15 min AMRAP,

Announcements Kayaking Saturday June 15th! Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul – CrossFit WOD Metcon (Time) For time: 10-8-6-4-2 reps

Announcements Kayaking Saturday June 15th! Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul – CrossFit WOD Metcon (Time) For time: 10-8-6-4-2 reps

Announcements Kayaking Saturday June 15th! Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul – CrossFit WOD BB Complex (Weight) in 20 min,

Announcements Kayaking Saturday June 15th! Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul – CrossFit WOD BB Complex (Weight) in 20 min,

Announcements Kayaking Saturday June 15th! Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul – CrossFit WOD Metcon (Time) 3 rounds: 5 manmakers,

Announcements Kayaking Saturday June 15th! Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul – CrossFit WOD Metcon (Time) 3 rounds: 5 manmakers,

Announcements Kayaking Saturday June 15th! Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul – CrossFit WOD Metcon (No Measure) 3 rounds: 5

Announcements Kayaking Saturday June 15th! Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul – CrossFit WOD Squat (5 Rounds for weight) 5

Announcements Kayaking Saturday June 15th! Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul – CrossFit WOD Squat (5 Rounds for weight) 5

Announcements Kayaking Saturday June 15th! Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul – CrossFit WOD ISO Sunday (Time) For time: Accumulate:

Announcements Kayaking Saturday June 15th! Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul – CrossFit WOD ISO Sunday (No Measure) For time:

Announcements Kayaking Saturday June 15th! Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul – CrossFit WOD Bulgarian Split Squat (Weight) Barbell in

Announcements Kayaking Saturday June 15th! Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul – CrossFit WOD Born Anneau (No Measure) 5x Superset

Announcements Kayaking Saturday June 15th! Sign up on the Facebook Group Event. TimberWolf Crossfit – St.Paul – CrossFit WOD Born Anneau (No Measure) 5x Superset

TimberWolf Crossfit – St.Paul – CrossFit WOD Born Anneau (No Measure) 5x Superset 7 frenchies on rings – 3sec hold @ 90/top/90 7 ring dips

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

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

TimberWolf Crossfit – St.Paul – CrossFit WOD 3 Way Press (3 Rounds for weight) 5 Rounds – building; no rest between movements: 10 Weighted Ring

TimberWolf Crossfit – St.Paul – CrossFit WOD Max Rep DB Snatch (5 Rounds for reps) 5 rounds for max reps, increasing in weight. Start on

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

TimberWolf Crossfit – St.Paul – CrossFit WOD “Gwen Biathlon” (Time) For Time: 15 Unbroken* Clean and Jerks 400m Run 12 Unbroken* Clean and Jerks 400m

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+:

TimberWolf Crossfit – St.Paul – CrossFit WOD Main Page 11/25/23 (AMRAP – Rounds and Reps) AMRAP 18 10 Hang Power Snatches (95# / 65#) 10

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

TimberWolf Crossfit – St.Paul – CrossFit WOD Cardio circuit (Time) Complete in any order for time: 1500m Row 1500m Ski 3000m C2 Bike 24min cap

Announcements MEMORIAL DAY MURPH, Monday, May 27th, 9am. This is a free community event but getting a T-shirt is highly recommended. (Check announcements to order.)

Announcements MEMORIAL DAY MURPH, Monday, May 27th, 9am. This is a free community event but getting a T-shirt is highly recommended. (Check announcements to order.)

Announcements MEMORIAL DAY MURPH, Monday, May 27th, 9am. This is a free community event but getting a T-shirt is highly recommended. (Check announcements to order.)

TimberWolf Crossfit – St.Paul – CrossFit WOD Push Press (Weight) 8-8-6-4-2 After each set, perform 8 DB hammer curls (simultaneous) Ghost (3 Rounds for reps)

TimberWolf Crossfit – St.Paul – CrossFit WOD 7 attempts for max load (Weight) 4 Hang Squat Cleans + 2 Push Presses AMRAP 12 (AMRAP –

Announcements MEMORIAL DAY MURPH, Monday, May 27th, 9am. This is a free community event but getting a T-shirt is highly recommended. (Check announcements to order.)

TimberWolf Crossfit – St.Paul – CrossFit WOD AMRAP 7 (AMRAP – Rounds and Reps) 7 Box Jumps (30″ / 24″) 7 C2B Pullups Gymnastics (No

Announcements MEMORIAL DAY MURPH, Monday, May 27th, 9am. This is a free community event but getting a T-shirt is highly recommended. (Check announcements to order.)

TimberWolf Crossfit – St.Paul – CrossFit WOD Ring Things (No Measure) 5x superset 7 strict ring pullups 7 ring dips (kip up ok) Rest 1:30

TimberWolf Crossfit – St.Paul – CrossFit WOD Ring Things (No Measure) 5x superset 7 strict ring pullups w/ 3sec descend 7 ring dips w/ 3sec

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

TimberWolf Crossfit – St.Paul – CrossFit WOD Goblets (No Measure) 4 rounds – optional build in weight: 10 goblet squat jumps 10 goblet box step

TimberWolf Crossfit – St.Paul – CrossFit WOD Goblets (No Measure) 4 rounds – optional build in weight: 10 goblet squat jumps w/ 3sec descend 10

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

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

TimberWolf Crossfit – St.Paul – CrossFit WOD Grettel (Time) 10 Rounds For Time: 3 Clean and Jerks (135/95 lb) 3 Burpees Over the BarTo learn

TimberWolf Crossfit – St.Paul – CrossFit WOD Handstands (No Measure) 4 Rounds for quality: 5 pike pushups 5 HSPU lowers – 3sec descend :30 wall

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