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TimberWolf Crossfit – St.Paul – CrossFit WOD Don’t drop the ball (Time) With a partner, accumulate 300 wall balls for time (20# / 14# to 10′ / 9′) Switch every time the ball hits the ground At the start, and every time you switch, complete 10/8 Echo cals before picking up the ball

TimberWolf Crossfit – St.Paul – CrossFit WOD Havana (AMRAP – Rounds and Reps) Complete as many rounds as possible in 25 minutes of: 150 double-unders 50 push-ups 15 power cleans Men: 185 lb. Women: 125 lb. Scroll for scaling options. Scaling Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout.

TimberWolf Crossfit – St.Paul – CrossFit WOD Behind the next push press (Weight) 1-1-1-1 Split Jerk (Build to heavy) AMRAP 12 (AMRAP – Rounds and Reps) 3 Ring Muscle Ups 6 Sandbag Cleans (100# / 75#) 9 Box Jump Overs (24″ / 20″) Sandbag to shoulder, no dropping behind

TimberWolf Crossfit – St.Paul – CrossFit WOD Death by’s (2 Rounds for reps) Death by Power Snatch (95# / 65#) After you cap out, rest 2:00, then Death by Burpee to Target Death by = 1 rep in minute 1, 2 reps in minute 2, etc. Adding one rep each minute until you can no

TimberWolf Crossfit – St.Paul – CrossFit WOD 10 Rounds Alternating (AMRAP – Reps) :30 Max Pullovers / :30 Rest :30 Max Strict HSPU / :30 Rest 8 Rounds Each (AMRAP – Reps) Max unbroken reps: Toes to Bar PullupUnbroken = no coming off the bar, can rest in a hang

TimberWolf Crossfit – St.Paul – CrossFit WOD 15 Minute Rope Climb Practice (No Measure) 10-minutes skill work EMOM 5 1-2 rope climbs or legless rope climbs For time (Time) Accumulate 2000ft of farmer carry (choose DB weight) Every time you drop the DBs, do 5 burpees 2000ft = 80x 25′ sections (40x down and back)

TimberWolf Crossfit – St.Paul – CrossFit WOD Bench Press (5-5-5-3-3+ ) 3+ = with a challenging weight, do as many reps as possible (minimum 3) Move the Tower (Time) With a partner Begin with a stack of equipment at the far end of the room (by the bikes/rowers): Box (20″x24″x30″ if MM or MF, 24″x20″x16″

TimberWolf Crossfit – St.Paul – CrossFit WOD CrossFit Games Open 22.3 RX (Ages 16-54) (Time) For time: 21 pull-ups 42 double-unders 21 thrusters (weight 1) 18 chest-to-bar pull-ups 36 double-unders 18 thrusters (weight 2) 15 bar muscle-ups 30 double-unders 15 thrusters (weight 3) Time cap: 12 minutes F: 65 lb, then 75 lb, then 85

TimberWolf Crossfit – St.Paul – CrossFit WOD Cardio Circuit (Time) For time – in any order: 1500m Ski 1500m Row 3000m C2 Bike Begin and end with 10 Shuttle Runs Between machines, complete 5 shuttle runs

TimberWolf Crossfit – St.Paul – CrossFit WOD Squat Clean (Build to a heavy single) Barbell Complex (Weight) 4 Sets @ 90% of squat clean: 2 Front Squats 1 Jerk AMRAP 16 (AMRAP – Reps) 4-8-12-16… Alternating Pistol Alternating DB Snatch Row 250m after each round50m Row = 1 rep