Workout, Happening, and Updates at TIMBERWOLF CROSSFIT
The Blog
CrossFit WOD – Tue, Oct 3
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
CrossFit WOD – Mon, Oct 2
TimberWolf Crossfit – St.Paul – CrossFit WOD Gymnasty Cycle Day 1 (No Measure) 10 rounds alternating (5 each) :10on / :20 off Ring Support w/
Oly Class – Sun, Oct 1
TimberWolf Crossfit – St.Paul – Oly Class Front Squat (5×4 @ 75%) Snatch Push Press (Weight) 5×5 @ 75% of Snatch (from behind the neck)
CrossFit WOD – Sat, Sep 30
TimberWolf Crossfit – St.Paul – CrossFit WOD Partner WOD (Time) 3 Rounds for time: 5 Rope Climbs 10 Alternating burpees (each) 15 Power Cleans (135#
CrossFit WOD – Thu, Sep 28
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
CrossFit WOD – Wed, Sep 27
TimberWolf Crossfit – St.Paul – CrossFit WOD “Marathon Maggie” (Time) 200m Run 2 Rope Climbs 400m Run 4 Wall Walks (nose or forehead touches wall)
CrossFit WOD – Tue, Sep 26
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
CrossFit WOD – Mon, Sep 25
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
Oly Class – Sun, Sep 24
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
CrossFit WOD – Sun, Sep 24
TimberWolf Crossfit – St.Paul – CrossFit WOD Jump Rope (No Measure) Accumulate 300 Double Unders or Practice Jump Rope skills for 10 minutes 5 Rounds
CrossFit WOD – Sat, Sep 23
TimberWolf Crossfit – St.Paul – CrossFit WOD Body Armor (No Measure) 3 Rounds for pump: 12x Hammer Curl 25x Banded tricep extension 10x Bulgarian split
CrossFit WOD – Fri, Sep 22
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
CrossFit WOD – Thu, Sep 21
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
CrossFit WOD – Wed, Sep 20
TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Strength (No Measure) 4×5 Bent Knee GHD Hip Extensions (Weighted if feasible) Sprint (AMRAP – Reps) 4
CrossFit WOD – Tue, Sep 19
TimberWolf Crossfit – St.Paul – CrossFit WOD Hard to Kill (vol 2) (AMRAP – Rounds) EMOM 12 8 Hanging Knee Raises 1 Power Clean (185#
CrossFit WOD – Mon, Sep 18
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
CrossFit WOD – Sat, Sep 16
TimberWolf Crossfit – St.Paul – CrossFit WOD Partner WOD (2 Rounds for time) Accumulate 10k row 6 rounds for time – alternating: 35 Russian KBS
CrossFit WOD – Fri, Sep 15
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!!!!!
CrossFit WOD – Thu, Sep 14
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:
CrossFit WOD – Wed, Sep 13
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
CrossFit WOD – Tue, Sep 12
TimberWolf Crossfit – St.Paul – CrossFit WOD Squat Snatch (E2Mx5 2 Squat Snatch 5 Strict Wall Facing HSPU) Aim for 85% of your 1RM Glute
CrossFit WOD – Sun, Sep 10
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 =
CrossFit WOD – Sat, Sep 9
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
CrossFit WOD – Fri, Sep 8
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
CrossFit WOD – Thu, Sep 7
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
CrossFit WOD – Wed, Sep 6
TimberWolf Crossfit – St.Paul – CrossFit WOD 4 Rounds for Quality (No Measure) Box pike around the world 10x Landmine press 5x Jefferson curl (weighted)
CrossFit WOD – Tue, Sep 5
TimberWolf Crossfit – St.Paul – CrossFit WOD View Public Whiteboard Glute Hypertrophy (No Measure) Pigeon Pose – 90sec / side 2×20 Weighted Glute Bridge (Fast)
CrossFit WOD – Mon, Sep 4
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#)
CrossFit WOD – Sat, Sep 2
TimberWolf Crossfit – St.Paul – CrossFit WOD Strongman Saturday Complete the first 4 stations in any order, then station 5 as a group: 50ft Yoke
CrossFit WOD – Fri, Sep 1
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
CrossFit WOD – Thu, Aug 31
TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Hypertrophy (Checkmark) Couch Stretch – 90sec / side 2×20 Single leg hip thrusts (w/ Dumbell) Build (Checkmark)
CrossFit WOD – Wed, Aug 30
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
CrossFit WOD – Tue, Aug 29
TimberWolf Crossfit – St.Paul – CrossFit WOD Lighter Day Today is a bit easier than most – give your full effort on the echo sprints
CrossFit WOD – Mon, Aug 28
TimberWolf Crossfit – St.Paul – CrossFit WOD Deadlift (Build to a heavy double Then 4×4 @ 80% of double) For Time (Time) 400m Run 4
CrossFit WOD – Sun, Aug 27
TimberWolf Crossfit – St.Paul – CrossFit WOD Gymnastics (Checkmark) 5 rounds for quality: 3-box “parallel bar” walk + 3 dips 1 regionals ring complex (Toes
CrossFit WOD – Fri, Aug 25
TimberWolf Crossfit – St.Paul – CrossFit WOD Endurance Chipper (Time) 800m Run 80 Wall balls (14# / 10#) 40 Forward lunges 400m Run 40 Wall
CrossFit WOD – Thu, Aug 24
TimberWolf Crossfit – St.Paul – CrossFit WOD Back Squat Week 1 There are two back squat programs to choose from starting this week. Pick which
CrossFit WOD – Wed, Aug 23
TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Activation (Checkmark) Pigeon Pose – 60sec / side 10x slow cossack squat w/ 5sec hold (add a
CrossFit WOD – Tue, Aug 22
TimberWolf Crossfit – St.Paul – CrossFit WOD EMOM 12 (6 rounds) (AMRAP – Rounds) Odd Minutes: 15 T2B Even Minutes: 15 American Swings Rx: 1.5pood
CrossFit WOD – Mon, Aug 21
TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Activation (Checkmark) Glute Activation Dragon Pose – 60sec / side Couch Stretch – 60sec / side 2×10
Oly Class – Sun, Aug 20
TimberWolf Crossfit – St.Paul – Oly Class Snatch High Pull + Muscle Snatch (Weight) 4 sets, building to ~70% 3-position Snatch (Weight) (Squat) snatch from
CrossFit WOD – Sun, Aug 20
TimberWolf Crossfit – St.Paul – CrossFit WOD Hang Tough (Time) Accumulate 5min dead hang from pullup bar Every break, 5 burpees Rx – no grips
CrossFit WOD – Thu, Aug 17
TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Activation (Checkmark) Pigeon Pose – 60sec / side 10x slow cossack squat w/ 5sec hold 7 way
CrossFit WOD – Tue, Aug 15
TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Activation (Checkmark) Dragon Pose – 1min / side Couch Stretch – 1min / side Then – 2
CrossFit WOD – Mon, Aug 14
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)
CrossFit WOD – Thu, Aug 10
Announcements Olympic Lifting Seminar with Coach Anthony, Aug 12th, see email for more details and sign up here. TimberWolf Crossfit – St.Paul – CrossFit WOD
CrossFit WOD – Wed, Aug 9
Announcements Olympic Lifting Seminar with Coach Anthony, Aug 12th, see email for more details and sign up here. TimberWolf Crossfit – St.Paul – CrossFit WOD
CrossFit WOD – Tue, Aug 8
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
CrossFit WOD – Mon, Aug 7
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
CrossFit WOD – Sat, Aug 5
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
CrossFit WOD – Thu, Aug 3
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
CrossFit WOD – Wed, Aug 2
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
CrossFit WOD – Fri, Jul 28
TimberWolf Crossfit – St.Paul – CrossFit WOD For time (15min Window) (Time) 5 rounds – – – 1 Power Snatch 2 OHS 3 Power Clean
CrossFit WOD – Thu, Jul 27
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
CrossFit WOD – Wed, Jul 26
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
CrossFit WOD – Sat, Jul 22
TimberWolf Crossfit – St.Paul – CrossFit WOD Partner Workout (Time) 5 rounds – – – 10 T2B (each) -1 Hanging 14 Power Cleans (135/95) 40/32
CrossFit WOD – Thu, Jul 20
TimberWolf Crossfit – St.Paul – CrossFit WOD Rogue Enduro Challenge (Time) 2000m Ski 2000m Row 4000m C2B – – – stagger after the skiScaled: 1000
CrossFit WOD – Wed, Jul 19
TimberWolf Crossfit – St.Paul – CrossFit WOD 4 rounds (Weight) 1) Close Grip Bench Press: 6-8 reps – 5sec Lower, 2 sec Pause 2) Seated
CrossFit WOD – Fri, Jul 14
TimberWolf Crossfit – St.Paul – CrossFit WOD Shoot Your Shot (Time) For Time – – – 10 Shoot thru: Push + Dip 10 Wallballs (20/14)
CrossFit WOD – Wed, Jul 12
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
CrossFit WOD – Tue, Jul 11
TimberWolf Crossfit – St.Paul – CrossFit WOD Primer: 3-4 rds ( 15mins) (Checkmark) Single Leg RDL 8/8 per leg Wall Walk + 8 Shoulder Taps
CrossFit WOD – Sun, Jul 9
TimberWolf Crossfit – St.Paul – CrossFit WOD 20min AMRAP (AMRAP – Rounds and Reps) 8 Pullups 16 Box Step ups 200m Run
CrossFit WOD – Sat, Jul 8
TimberWolf Crossfit – St.Paul – CrossFit WOD Barbell Angie (Partner) (Time) 100 Deadlifts 100 S2OH 100 Power Snatch 100 Front Squats – – – rx:
CrossFit WOD – Thu, Jul 6
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
CrossFit WOD – Fri, Jun 30
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,
CrossFit WOD – Thu, Jun 29
TimberWolf Crossfit – St.Paul – CrossFit WOD 5 x 3min on/1min off (AMRAP – Rounds and Reps) 15 Cals 10 Ball Slams 5 Box Jumps
CrossFit WOD – Thu, Jun 22
TimberWolf Crossfit – St.Paul – CrossFit WOD every 5 mins x 5 (5 Rounds for time) 15 KBS 5 Shuttle Runs 12 hand Release Pushups
CrossFit WOD – Wed, Jun 21
TimberWolf Crossfit – St.Paul – CrossFit WOD 20min AMRAP (AMRAP – Reps) 100 Box Step ups (24/20) 800m Machine 60 Pullups 40 DB Lunge at
CrossFit WOD – Tue, Jun 20
TimberWolf Crossfit – St.Paul – CrossFit WOD Jake Zarahdka (AMRAP – Reps) Running Clock: 0:00-6:00 6 min AMRAP – – – 8 Muscle Snatches (75/55)
CrossFit WOD – Sat, Jun 17
TimberWolf Crossfit – St.Paul – CrossFit WOD Partner WOD (AMRAP – Reps) 1min AMRAP Max Rep BS (135/95) rest 2 mins 1min AMRAP Max Rep
CrossFit WOD – Thu, Jun 15
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 – – –
CrossFit WOD – Fri, Jun 9
TimberWolf Crossfit – St.Paul – CrossFit WOD Clean (2 Clean Pulls + Hang Clean – – 12 mins to build ) 11min AMRAP (AMRAP –
CrossFit WOD – Thu, Jun 8
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
CrossFit WOD – Wed, Jun 7
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
CrossFit WOD – Fri, Jun 2
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
CrossFit WOD – Thu, Jun 1
TimberWolf Crossfit – St.Paul – CrossFit WOD “Noahs Ark” (Time) 2 of Each — Burpee: 2 – Power: Clean, Snatch(4) – Pull: strict Pullup, Kip,
CrossFit WOD – Tue, May 30
Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD 18min AMRAP (AMRAP – Rounds
CrossFit WOD – Mon, May 29
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
CrossFit WOD – Fri, May 26
Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD For Time (24min Cap) (Time)
CrossFit WOD – Thu, May 25
Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD 3 rounds (3 Rounds for
CrossFit WOD – Wed, May 24
Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD Tabata: 8 rounds – :20on/:10
CrossFit WOD – Thu, May 18
Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD For Time (Time) 3k Bike
CrossFit WOD – Wed, May 17
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
CrossFit WOD – Thu, May 11
Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD “Tosh” – Endurance Wod (Time)
CrossFit WOD – Wed, May 10
Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD EMOM x 10 (AMRAP –
CrossFit WOD – Sat, May 6
TimberWolf Crossfit – St.Paul – CrossFit WOD Partner: Outdoor WOD (Checkmark) 1200m Run: Sandbag Run (40-80) + slam ball 20 St. Clair Stair Flights (with
CrossFit WOD – Fri, May 5
TimberWolf Crossfit – St.Paul – CrossFit WOD Snatch Push Press (5 Rounds for weight) 5 sets x 3 reps – – – build in weight
CrossFit WOD – Wed, May 3
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 – – –
CrossFit WOD – Tue, May 2
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
CrossFit WOD – Sat, Apr 29
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)
CrossFit WOD – Thu, Apr 27
Announcements Sign up for the Push-Up Challenge HERE TimberWolf Crossfit – St.Paul – CrossFit WOD EMOM x 25 (AMRAP – Reps) 1: 40sec max Cals
CrossFit WOD – Wed, Apr 26
Announcements Sign up for the Push-Up Challenge HERE TimberWolf Crossfit – St.Paul – CrossFit WOD 2min Window (AMRAP – Reps) 50ft Hand over Hand Pull
CrossFit WOD – Sat, Apr 22
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
CrossFit WOD – Fri, Apr 21
Announcements Sign up for the Push-Up Challenge HERE TimberWolf Crossfit – St.Paul – CrossFit WOD Snatch (Every 90sec x 9 (13:30) – – – Sets
CrossFit WOD – Wed, Apr 19
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
CrossFit WOD – Tue, Apr 18
Announcements Sign up for the Push-Up Challenge HERE TimberWolf Crossfit – St.Paul – CrossFit WOD 7 rounds (AMRAP – Reps) 3min on/1min off (27min) –
CrossFit WOD – Sat, Apr 15
Announcements Sign up for the Push-Up Challenge HERE TimberWolf Crossfit – St.Paul – CrossFit WOD Partner Workout (3 Rounds for reps) 7min AMRAP – –
CrossFit WOD – Fri, Apr 14
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
CrossFit WOD – Wed, Apr 12
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