Workout, Happening, and Updates at TIMBERWOLF CROSSFIT

TimberWolf Crossfit – St.Paul – CrossFit WOD Back Squat Linear Progression (Weight) 5×5 Back Squat – No Failing! If you aren’t sure you can stand

TimberWolf Crossfit – St.Paul – CrossFit WOD Gymnasty Cycle Day 1 (No Measure) 10 rounds alternating (5 each) :10on / :20 off Ring Support w/

TimberWolf Crossfit – St.Paul – Oly Class Front Squat (5×4 @ 75%) Snatch Push Press (Weight) 5×5 @ 75% of Snatch (from behind the neck)

TimberWolf Crossfit – St.Paul – CrossFit WOD Partner WOD (Time) 3 Rounds for time: 5 Rope Climbs 10 Alternating burpees (each) 15 Power Cleans (135#

TimberWolf Crossfit – St.Paul – CrossFit WOD Snatch Balance (Weight) 1-1-1-1-1 (building)5 attempts to find a heavy single Can’t squat? Snatch grip push press For

TimberWolf Crossfit – St.Paul – CrossFit WOD “Marathon Maggie” (Time) 200m Run 2 Rope Climbs 400m Run 4 Wall Walks (nose or forehead touches wall)

TimberWolf Crossfit – St.Paul – CrossFit WOD Deadlift (Weight) 5-5-3-3-1* Building*Feel free to take multiple attempts at a heavy single Main Page 6/13/23 (3 Rounds

TimberWolf Crossfit – St.Paul – CrossFit WOD Back Squat Linear Progression (Weight) 5×5 Back Squat – No Failing! If you aren’t sure you can stand

TimberWolf Crossfit – St.Paul – Oly Class 2-position Clean (Weight) 5 sets @ 75% (floor, mid-thigh) Muscle Snatch (3×3 @ 75%) Split Jerk (Build to

TimberWolf Crossfit – St.Paul – CrossFit WOD Jump Rope (No Measure) Accumulate 300 Double Unders or Practice Jump Rope skills for 10 minutes 5 Rounds

TimberWolf Crossfit – St.Paul – CrossFit WOD Body Armor (No Measure) 3 Rounds for pump: 12x Hammer Curl 25x Banded tricep extension 10x Bulgarian split

TimberWolf Crossfit – St.Paul – CrossFit WOD Progressive Chipper (Time) Row 1200/1000m 20 Russian KB Swings (1.5pood / 1pood) 30 Knees to Elbows 40 Pushups

TimberWolf Crossfit – St.Paul – CrossFit WOD Back Squat Linear Progression (Weight) 5×5 Back Squat – No Failing! If you aren’t sure you can stand

TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Strength (No Measure) 4×5 Bent Knee GHD Hip Extensions (Weighted if feasible) Sprint (AMRAP – Reps) 4

TimberWolf Crossfit – St.Paul – CrossFit WOD Hard to Kill (vol 2) (AMRAP – Rounds) EMOM 12 8 Hanging Knee Raises 1 Power Clean (185#

TimberWolf Crossfit – St.Paul – CrossFit WOD Push Press (2-2-2 (building)) Split Jerk (Build to a Max load) Glute Strength (No Measure) 7 Way Hips

TimberWolf Crossfit – St.Paul – CrossFit WOD Partner WOD (2 Rounds for time) Accumulate 10k row 6 rounds for time – alternating: 35 Russian KBS

TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Strength (Checkmark) 4×5 (Weighted) Bent Knee GHD Hip Extentions Sprint (Checkmark) E2Mx6 – 70m Sprint 100%LET’S GOOOOOO!!!!!

TimberWolf Crossfit – St.Paul – CrossFit WOD Shoulder Press (3-3-3-3-3 (build to heavy)) Up and Down (2 Rounds for reps) With a 20min Running Clock:

TimberWolf Crossfit – St.Paul – CrossFit WOD Back Squat Linear Progression (Weight) 5×5 Back Squat – No Failing! If you aren’t sure you can stand

TimberWolf Crossfit – St.Paul – CrossFit WOD Squat Snatch (E2Mx5 2 Squat Snatch 5 Strict Wall Facing HSPU) Aim for 85% of your 1RM Glute

TimberWolf Crossfit – St.Paul – CrossFit WOD Weighted Pullup (5 Rounds for reps) 5-5-5-5-5 Last rep: hold at top as long as possible Score =

TimberWolf Crossfit – St.Paul – CrossFit WOD Front Squat (10-10-10) You go, I go (AMRAP – Reps) 20 minutes alternating (10 rounds each) 15/12 cal

TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Hypertrophy (Checkmark) 100 Squats 25 Wide, 25 Standard, 25 Narrow, 25 Feet Together 2×20 Single leg hip

TimberWolf Crossfit – St.Paul – CrossFit WOD Back Squat Linear Progression (Weight) 5×5 Back Squat – No Failing! If you aren’t sure you can stand

TimberWolf Crossfit – St.Paul – CrossFit WOD 4 Rounds for Quality (No Measure) Box pike around the world 10x Landmine press 5x Jefferson curl (weighted)

TimberWolf Crossfit – St.Paul – CrossFit WOD View Public Whiteboard Glute Hypertrophy (No Measure) Pigeon Pose – 90sec / side 2×20 Weighted Glute Bridge (Fast)

TimberWolf Crossfit – St.Paul – CrossFit WOD Weight of the World (Time) For Time: 10-20-30-40-50 Wall Ball (20# / 14#) DB Snatch (50# / 35#)

TimberWolf Crossfit – St.Paul – CrossFit WOD Strongman Saturday Complete the first 4 stations in any order, then station 5 as a group: 50ft Yoke

TimberWolf Crossfit – St.Paul – CrossFit WOD Coe (Time) Ten rounds for time of: 95 pound Thruster, 10 reps 10 Ring push-upsIn honor of Army

TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Hypertrophy (Checkmark) Couch Stretch – 90sec / side 2×20 Single leg hip thrusts (w/ Dumbell) Build (Checkmark)

TimberWolf Crossfit – St.Paul – CrossFit WOD Back Squat Linear Progression (Weight) 5×5 Back Squat – No Failing! If you aren’t sure you can stand

TimberWolf Crossfit – St.Paul – CrossFit WOD Lighter Day Today is a bit easier than most – give your full effort on the echo sprints

TimberWolf Crossfit – St.Paul – CrossFit WOD Deadlift (Build to a heavy double Then 4×4 @ 80% of double) For Time (Time) 400m Run 4

TimberWolf Crossfit – St.Paul – CrossFit WOD Gymnastics (Checkmark) 5 rounds for quality: 3-box “parallel bar” walk + 3 dips 1 regionals ring complex (Toes

TimberWolf Crossfit – St.Paul – CrossFit WOD Endurance Chipper (Time) 800m Run 80 Wall balls (14# / 10#) 40 Forward lunges 400m Run 40 Wall

TimberWolf Crossfit – St.Paul – CrossFit WOD Back Squat Week 1 There are two back squat programs to choose from starting this week. Pick which

TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Activation (Checkmark) Pigeon Pose – 60sec / side 10x slow cossack squat w/ 5sec hold (add a

TimberWolf Crossfit – St.Paul – CrossFit WOD EMOM 12 (6 rounds) (AMRAP – Rounds) Odd Minutes: 15 T2B Even Minutes: 15 American Swings Rx: 1.5pood

TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Activation (Checkmark) Glute Activation Dragon Pose – 60sec / side Couch Stretch – 60sec / side 2×10

TimberWolf Crossfit – St.Paul – Oly Class Snatch High Pull + Muscle Snatch (Weight) 4 sets, building to ~70% 3-position Snatch (Weight) (Squat) snatch from

TimberWolf Crossfit – St.Paul – CrossFit WOD Hang Tough (Time) Accumulate 5min dead hang from pullup bar Every break, 5 burpees Rx – no grips

TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Activation (Checkmark) Pigeon Pose – 60sec / side 10x slow cossack squat w/ 5sec hold 7 way

TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Activation (Checkmark) Dragon Pose – 1min / side Couch Stretch – 1min / side Then – 2

TimberWolf Crossfit – St.Paul – CrossFit WOD 1-Mile Run (Time) Max Effort 1-Mile Run Back Squat (Build to heavy single in remaining time of hour)

Announcements Olympic Lifting Seminar with Coach Anthony, Aug 12th, see email for more details and sign up here. TimberWolf Crossfit – St.Paul – CrossFit WOD

Announcements Olympic Lifting Seminar with Coach Anthony, Aug 12th, see email for more details and sign up here. TimberWolf Crossfit – St.Paul – CrossFit WOD

Announcements Olympic Lifting Seminar with Coach Anthony, Aug 12th, see email for more details and sign up here. AUGUST BINGO IS HERE, check e-mail for

Announcements Olympic Lifting Seminar with Coach Anthony, Aug 12th, see email for more details and sign up here. AUGUST BINGO IS HERE, check e-mail for

Announcements Reminder that CrossFit Kids has switched from Saturdays to Friday night at 6pm Olympic Lifting Seminar with Coach Anthony, Aug 12th, see email for

Announcements Reminder that CrossFit Kids has switched from Saturdays to Friday night at 6pm Olympic Lifting Seminar with Coach Anthony, Aug 12th, see email for

Announcements Reminder that CrossFit Kids has switched from Saturdays to Friday night at 6pm Olympic Lifting Seminar with Coach Anthony, Aug 12th, see email for

TimberWolf Crossfit – St.Paul – CrossFit WOD For time (15min Window) (Time) 5 rounds – – – 1 Power Snatch 2 OHS 3 Power Clean

TimberWolf Crossfit – St.Paul – CrossFit WOD 30min EMOM (Checkmark) 1) 1-2 Rope Climbs 2) 12/9 Cal Machine 3) 10 Toe to Rings 4) 12/9

TimberWolf Crossfit – St.Paul – CrossFit WOD For Time (Time) 30 KB swing to Squat (24/16kg) 180 Double Unders 60 Situps 180 Double Unders 30

TimberWolf Crossfit – St.Paul – CrossFit WOD Partner Workout (Time) 5 rounds – – – 10 T2B (each) -1 Hanging 14 Power Cleans (135/95) 40/32

TimberWolf Crossfit – St.Paul – CrossFit WOD Rogue Enduro Challenge (Time) 2000m Ski 2000m Row 4000m C2B – – – stagger after the skiScaled: 1000

TimberWolf Crossfit – St.Paul – CrossFit WOD 4 rounds (Weight) 1) Close Grip Bench Press: 6-8 reps – 5sec Lower, 2 sec Pause 2) Seated

TimberWolf Crossfit – St.Paul – CrossFit WOD Shoot Your Shot (Time) For Time – – – 10 Shoot thru: Push + Dip 10 Wallballs (20/14)

TimberWolf Crossfit – St.Paul – CrossFit WOD 20min AMRAP (Time) 30 Double Unders 10 Hang Power Clean (115/75) 30 Double Unders 10 Bar facing Burpees

TimberWolf Crossfit – St.Paul – CrossFit WOD Primer: 3-4 rds ( 15mins) (Checkmark) Single Leg RDL 8/8 per leg Wall Walk + 8 Shoulder Taps

TimberWolf Crossfit – St.Paul – CrossFit WOD 20min AMRAP (AMRAP – Rounds and Reps) 8 Pullups 16 Box Step ups 200m Run

TimberWolf Crossfit – St.Paul – CrossFit WOD Barbell Angie (Partner) (Time) 100 Deadlifts 100 S2OH 100 Power Snatch 100 Front Squats – – – rx:

TimberWolf Crossfit – St.Paul – CrossFit WOD For Time (Time) 30-24-18-12-6 DB snatch (50/35) 5-4-3-2-1 Wall Walks

TimberWolf Crossfit – St.Paul – CrossFit WOD For Time (Time) 10-12-14-16-18-20 Hand release pushups (rx+ HSPU) 10-8-6-4-2 Squat Cleans – – – rx: 95/65, 135/85,

TimberWolf Crossfit – St.Paul – CrossFit WOD 5 x 3min on/1min off (AMRAP – Rounds and Reps) 15 Cals 10 Ball Slams 5 Box Jumps

TimberWolf Crossfit – St.Paul – CrossFit WOD every 5 mins x 5 (5 Rounds for time) 15 KBS 5 Shuttle Runs 12 hand Release Pushups

TimberWolf Crossfit – St.Paul – CrossFit WOD 20min AMRAP (AMRAP – Reps) 100 Box Step ups (24/20) 800m Machine 60 Pullups 40 DB Lunge at

TimberWolf Crossfit – St.Paul – CrossFit WOD Jake Zarahdka (AMRAP – Reps) Running Clock: 0:00-6:00 6 min AMRAP – – – 8 Muscle Snatches (75/55)

TimberWolf Crossfit – St.Paul – CrossFit WOD Partner WOD (AMRAP – Reps) 1min AMRAP Max Rep BS (135/95) rest 2 mins 1min AMRAP Max Rep

TimberWolf Crossfit – St.Paul – CrossFit WOD 1/2 Enduro (team of 3) (Time) 100/80 cal Ski 250/210 cal bike 150/120 cal row – – –

TimberWolf Crossfit – St.Paul – CrossFit WOD Clean (2 Clean Pulls + Hang Clean – – 12 mins to build ) 11min AMRAP (AMRAP –

TimberWolf Crossfit – St.Paul – CrossFit WOD For time (Time) 15 Power Snatch (75/55) 20 Cal Machine 50ft HS Walk 4 rope climbs Loop Run

TimberWolf Crossfit – St.Paul – CrossFit WOD 3 Rounds for Quality (Checkmark) 10 BB Good Mornings (light) 8/8 KB Windmills :30sec Single Leg Glute Bridge

TimberWolf Crossfit – St.Paul – CrossFit WOD For Time (Time) 2 rounds 10 Power Cleans (135/95) 10 Bar Facing Burpees 2 rounds 5 Squat Cleans

TimberWolf Crossfit – St.Paul – CrossFit WOD “Noahs Ark” (Time) 2 of Each — Burpee: 2 – Power: Clean, Snatch(4) – Pull: strict Pullup, Kip,

Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD 18min AMRAP (AMRAP – Rounds

Announcements Sign up for the May Challenge of A Mile of Lunges here! MEMORIAL DAY MURPH heat sign up here NO OPEN GYM DURING MURPH

Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD For Time (24min Cap) (Time)

Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD 3 rounds (3 Rounds for

Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD Tabata: 8 rounds – :20on/:10

Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD For Time (Time) 3k Bike

Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD Warm-up Clean How to perform

Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD “Tosh” – Endurance Wod (Time)

Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD EMOM x 10 (AMRAP –

TimberWolf Crossfit – St.Paul – CrossFit WOD Partner: Outdoor WOD (Checkmark) 1200m Run: Sandbag Run (40-80) + slam ball 20 St. Clair Stair Flights (with

TimberWolf Crossfit – St.Paul – CrossFit WOD Snatch Push Press (5 Rounds for weight) 5 sets x 3 reps – – – build in weight

TimberWolf Crossfit – St.Paul – CrossFit WOD For time (Time) 200m Run 10-9-8-7-6-5-4-3-2-1 Clean and Jerk 20 Bar Hurdle Hops 20-18-16-14-12-10-8-6-4-2 Pushups – – –

TimberWolf Crossfit – St.Paul – CrossFit WOD 5 rounds: 3 min on/1min rest (AMRAP – Rounds and Reps) 15/12 Calories 12Pistols (6&6 Unbroken) 9 T2B

Announcements Sign up for the Push-Up Challenge HERE TimberWolf Crossfit – St.Paul – CrossFit WOD Partner WOD (2 Rounds for time) 2000/1600m (switch every 250/200)

Announcements Sign up for the Push-Up Challenge HERE TimberWolf Crossfit – St.Paul – CrossFit WOD EMOM x 25 (AMRAP – Reps) 1: 40sec max Cals

Announcements Sign up for the Push-Up Challenge HERE TimberWolf Crossfit – St.Paul – CrossFit WOD 2min Window (AMRAP – Reps) 50ft Hand over Hand Pull

Announcements Sign up for the Push-Up Challenge HERE TimberWolf Crossfit – St.Paul – CrossFit WOD Teams of 3 (Time) 75 Bench Press(135/95) 75/60 Cals 75

Announcements Sign up for the Push-Up Challenge HERE TimberWolf Crossfit – St.Paul – CrossFit WOD Snatch (Every 90sec x 9 (13:30) – – – Sets

Announcements Sign up for the Push-Up Challenge HERE TimberWolf Crossfit – St.Paul – CrossFit WOD 3 rounds Each For Time (3 Rounds for time) 150ft

Announcements Sign up for the Push-Up Challenge HERE TimberWolf Crossfit – St.Paul – CrossFit WOD 7 rounds (AMRAP – Reps) 3min on/1min off (27min) –

Announcements Sign up for the Push-Up Challenge HERE TimberWolf Crossfit – St.Paul – CrossFit WOD Partner Workout (3 Rounds for reps) 7min AMRAP – –

Announcements Sign up for the Push-Up Challenge HERE TimberWolf Crossfit – St.Paul – CrossFit WOD Leto Atreides II (Time) 5 rounds 12 Sandbag Squats 9

Announcements Sign up for the Push-Up Challenge HERE MURPH SHIRTS pre-order here NOW TimberWolf Crossfit – St.Paul – CrossFit WOD 3 rounds (Quality) (Checkmark) 8/8