TimberWolf Crossfit – St.Paul – CrossFit WOD Bulgarian Split Squat (5×5 per side Row 200m after each set w/ damper set to 10) One leg on Bench or Box Setup 25# plate with abmat on top Back rack barbell, drop knee to abmat and drive up 90% of weight should be on front foot (lift […]
CrossFit WOD – Mon, Apr 29 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD With a partner for time (Time) Run 800m together Then: split up as desired 40 No-Push-Up Burpees 60 Pullups 80 Pushups Run 800m together Then: split up as desired 40 No-Jump Burpees 60 V-Ups 80 DB Box Step-ups (35/25) (24″ / 20″) 30min cap
CrossFit WOD – Sat, Apr 27 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Barbell RDL (Weight) 4×8 – aim for 80% of max back squat 3112 tempo 45sec glute bridge hold after each set Every 4 minutes x 4 (4 Rounds for time) 100 Double Unders 1 Round “DT” (155# / 105#) “DT” 12 Deadlifts 9 Hang Power Cleans 6 Push
CrossFit WOD – Fri, Apr 26 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Squat & Friends Every 5 minutes for 4 rounds: 3 Eccentric back squats @ 70% – 60X3 tempo 10 one-legged jumps to plate or box (5 per side) 5 sissy squats (sub slow kneeling squats) After rounds 1-2: 30s isometric split per leg After round 3: 1min Laying
CrossFit WOD – Wed, Apr 24 Read More »
Announcements Swim Clinic with Coach Dave on Saturday, 4/20, from 12-1:30 at Humbolt HS Swimming Pool (30 Baker St E, St Paul, MN 55107) Open to all (including your friends and family!), but targeted towards individuals with some swimming ability who want to improve technique and efficiency. Total beginners (can’t make it across the pool
CrossFit WOD – Thu, Apr 18 Read More »
Announcements CrossFit Kids will be on pause March 25-April 1 for Spring Break. TimberWolf Crossfit – St.Paul – CrossFit WOD For Time (Time) 1-2-3-4-5-6-7-8-9-10 Sandbag Clean Sandbag Squat (on shoulder) After each round, 5 Shuttle Runs Rx: 100/ 70 Rx+: 150/100 *24min cap
CrossFit WOD – Mon, Mar 18 Read More »
Announcements CrossFit Kids will be on pause March 25-April 1 for Spring Break. Get details and sign up for The Bod Squad Nutrition Challenge HERE. To have your account charged go HERE. Sign up by Sunday 3/10 for the best rate! TimberWolf Crossfit – St.Paul – CrossFit WOD Cardio circuit (Calories) 5x5min AMRAP, 1min Rest
CrossFit WOD – Sun, Mar 17 Read More »
Announcements CrossFit Kids will be on pause March 25-April 1 for Spring Break. Get details and sign up for The Bod Squad Nutrition Challenge HERE. To have your account charged go HERE. Sign up by Sunday 3/10 for the best rate! TimberWolf Crossfit – St.Paul – CrossFit WOD Run the Gauntlet (Time) 2 Rounds for
CrossFit WOD – Sat, Mar 16 Read More »
Announcements CrossFit Kids will be on pause March 25-April 1 for Spring Break. TimberWolf Crossfit – St.Paul – CrossFit WOD 24.3 TBD
CrossFit WOD – Fri, Mar 15 Read More »
Announcements CrossFit Kids will be on pause March 25-April 1 for Spring Break. TimberWolf Crossfit – St.Paul – CrossFit WOD Easy as Pi (AMRAP – Rounds and Reps) In the open? Keep it casual… Today’s workout is completely irrational AMRAP 31 415m Run 9 Burpee Box Jump Overs (24″ / 20″) 26 Russian KB Swings
CrossFit WOD – Thu, Mar 14 Read More »
