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 up the next rep, don’t go down Each time you do this, add 10# to your last lift. If you do not achieve 23/25 reps, keep your weight the same …
TimberWolf Crossfit – St.Paul – CrossFit WOD Gymnasty Cycle Day 1 (No Measure) 10 rounds alternating (5 each) :10on / :20 off Ring Support w/ turnout Bottom of Dip support 10 rounds alternating (5 each) :10on / :20 off Active bar hang (lats engaged – hollow position) Chin over bar hold 10 rounds alternating (5 …
TimberWolf Crossfit – St.Paul – Oly Class Front Squat (5×4 @ 75%) Snatch Push Press (Weight) 5×5 @ 75% of Snatch (from behind the neck) Clean Pull (Weight) 5×5 @ 95% of Clean Turkish Get-up (Weight) 3 rounds of 5 per side
TimberWolf Crossfit – St.Paul – CrossFit WOD Partner WOD (Time) 3 Rounds for time: 5 Rope Climbs 10 Alternating burpees (each) 15 Power Cleans (135# / 95#) 20 Synchro Box Step ups (24″ / 20″) (optional high five at the top) *Split up rope climb and power clean reps as desired
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 Time (Time) 21-15-9 Power snatch (95# / 65#) Bar jump overs x2 (42-30-18) 9-15-21 Shoulder to overhead Overhead Squat
TimberWolf Crossfit – St.Paul – CrossFit WOD “Marathon Maggie” (Time) 200m Run 2 Rope Climbs 400m Run 4 Wall Walks (nose or forehead touches wall) 800m Run 8 Burpee Pullups 1600m Run 16 Box Jump Overs (24″ / 20″) 800m Run 32 DB Snatch (50# / 35#) 400m Run 64 Jump rope complex – single, …
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 for reps) 3 x 6-minute rounds, for max calories/reps of: Bike for 20 seconds, rest 40 seconds Burpee for 20 seconds, rest 40 seconds Bike for 30 seconds, rest 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 up the next rep, don’t go down Each time you do this, add 10# to your last lift. If you do not achieve 23/25 reps, keep your weight the same …
TimberWolf Crossfit – St.Paul – CrossFit WOD Jump Rope (No Measure) Accumulate 300 Double Unders or Practice Jump Rope skills for 10 minutes 5 Rounds for Time (Time) 20cal Row 12 burpee over erg
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 heavy single Then: 1 @ 90% 2×1 @ 85%) 3 Rounds (No Measure) 10 weighted GHD situps 15 weighted GHD hip extensions
