Announcements THE OPEN starts on Feb 16th,sign up here FEBRUARY CHALLENGE,sign up here TimberWolf Crossfit – St.Paul – Oly Class Clean and Jerk (Checkmark) Warmup Mobility empty bar Tech Work A) 2sets: 2 FS + 1 Jerk @ 85%, then build till fail B) Below Knee Block Clean: – 3x 1@ 90% C) Hang Clean …
Announcements THE OPEN starts on Feb 16th,sign up here FEBRUARY CHALLENGE,sign up here TimberWolf Crossfit – St.Paul – CrossFit WOD 4 rounds (Sprint Intensity) (4 Rounds for time) 10 Burpee Box Jump Overs (24/20) 10 PC (95/65) 10 KBS (32/24) 200m Machine rest 3 mins btwn sets Each round for timeScaling: Step Overs 65/45, medball …
Announcements THE OPEN starts on Feb 16th,sign up here FEBRUARY CHALLENGE,sign up here TimberWolf Crossfit – St.Paul – CrossFit WOD Snatch (EMOM x 7: 1 Snatch – Build or stay moderate across) CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55 …
TimberWolf Crossfit – St.Paul – CrossFit WOD Clean and Jerk (Every 2 mins x 5 sets: 5 unbroken C+J) Build or stay across CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap
TimberWolf Crossfit – St.Paul – CrossFit WOD 5 rounds for quality (Time) 10 Burpee Box Jump Overs 20 situps/Vups/GHDSU 30 Russians Swings 3min recovery cardio (move for 3 min)
TimberWolf Crossfit – St.Paul – CrossFit WOD 15min cap (Time) 30 HSPU rx+ Deficit (4″/2″) 300ft Farmer Carry (50/35) 20 Strict HPSU 200ft Front Rack Carry 10 Wall Walks 100ft Overhead Lunge
Announcements Squat Challenge is ON Sign up and check in daily here. TimberWolf Crossfit – St.Paul – CrossFit WOD Rolling HolleyMan (Time) 30 Rounds (you go/I go) 5 Wallballs (20/14) 3 HSPU 1 PC (225/155) – – accumulate max cals on any machine score = Time – Cals (seconds)
Announcements Squat Challenge is ON Sign up and check in daily here. TimberWolf Crossfit – St.Paul – CrossFit WOD CrossFit Games Open 18.5 (Ages 16-54) 11.6 and 12.5 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Thrusters, 100#/ 65# 3 Chest-To-Bar Pull-ups 6 Thrusters, 100#/ 65# 6 Chest-To-Bar Pull-ups 9 Thrusters, 100#/ 65# …
Announcements Squat Challenge is ON Sign up and check in daily here. TimberWolf Crossfit – St.Paul – CrossFit WOD Squat Clean Ladder (3 min cap) (AMRAP – Reps) 2 reps each (135/95) (155/105) (185/125) (185/125) (225/145) (205/145) (275/185) (225/155) (315/205) max Cal echo in remaining timeScaled 95/65 115/75 135/95 155/105 175/115 “Cadnama” (Time) 3-5-7 Bar …
Announcements Squat Challenge is ON Sign up and check in daily here. TimberWolf Crossfit – St.Paul – CrossFit WOD Push Jerk (EMOM x 8 : 2 reps ) For Time (Time) 40/30Cal Ski 4 Rope Climbs 20 Devil Press (50/35) 30/24 Cal Run 3 Rope Climbs 10 Devil Press (15min cap)
