TimberWolf Crossfit – St.Paul – CrossFit WOD Body Armor (No Measure) 3 Rounds for pump: 12x Hammer Curl 25x Banded tricep extension 10x Bulgarian split squat plyo Double Team (Time) Working with a partner, complete: 100 pullups 100 pushups 100 box jumps 100 lunges 100 KB swings (1.5pood / 1 pood) 300 double undersPartition reps …
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 Row 800m/600m 20 American KB Swings 30 T2B 40 Weighted Pushups (25# / 15#) Row 400m/300m 20 KB Snatch 30 GHD situps 40 HSPU 36min cap
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 Glute Strength (No Measure) 4×5 Bent Knee GHD Hip Extensions (Weighted if feasible) Sprint (AMRAP – Reps) 4 Attempts: Air Runner Sprint for max Speed Reach top speed – spend no more than 10sec on each attempt; rest as needed Score is highest km/hr achievedEnter score as km/hr …
TimberWolf Crossfit – St.Paul – CrossFit WOD Hard to Kill (vol 2) (AMRAP – Rounds) EMOM 12 8 Hanging Knee Raises 1 Power Clean (185# / 125#) Rest 2min EMOM 12 7/5 Cal Ski (sub Row for large classes) 7 American Swings (24kg / 16kg) Rest 2min EMOM 12 6 Pullups 6 DeadliftsScore = Rounds …
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 4×5 Weighted Barbell Hip Thrust (Maximal effort) Redline (Time) 3 Rounds for Time: 10/8 Cal Echo 20 DB Snatch (50# / 35#)Rev it up!
TimberWolf Crossfit – St.Paul – CrossFit WOD Partner WOD (2 Rounds for time) Accumulate 10k row 6 rounds for time – alternating: 35 Russian KBS (1.5pood / 1pood) 50ft bear crawl 400m Run *one partner rows while other works; switch after each run If you finish the 6 rounds before the row, split up remaining …
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!!!!! “Punga Complex” (Weight) For Max Load: Clean (power or squat – finish standing tall) Front Squat 2 Forward Walking Lunges 4 Split Squats (2 per forward leg) 2 Backward Walking …
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: 0:00-16:00 Every 2 minutes 200m Run Max HSPU in remaining time 16:00-20:00 Max Ring Muscle Ups Score = HSPU Reps + MU Reps
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 …
