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Announcements HERO WORKOUT CHAD on Veteran’s Day, Saturday, 11/11 at 9am. This will be a 2 hour event. TimberWolf Crossfit – St.Paul – CrossFit WOD Bench Press (Warm up to working weight for set 1 below 10sec hold @ 120% of max (use spotter or spotter bars) 3-3-3 Building) Record each set (don’t worry if […]

TimberWolf Crossfit – St.Paul – CrossFit WOD Gymnasty Cycle Day 11 (No Measure) 10 rounds (5 each) :20on / :10 off Ring Support w/ turnout Bottom of Dip support 10 rounds (5 each) :20on / :10 off Active bar hang (lats engaged – hollow position) Chin over bar hold 10 rounds (5 each) :20on /

Announcements HERO WORKOUT CHAD on Veteran’s Day, Saturday, 11/11 at 9am. This will be a 2 hour event. TimberWolf Crossfit – St.Paul – CrossFit WOD Last day of the squat cycle! 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

TimberWolf Crossfit – St.Paul – CrossFit WOD Lyla (Time) 10-9-8-7-6-5-4-3-2-1 Reps For Time: Muscle-ups Bodyweight clean and jerksTo learn more about Lyla click hereWhen not specified, “Muscle-ups” refers to ring muscle ups. Scaling : This workout contains a high volume of two difficult exercises. If you can perform some muscle-ups but not all 55 reps,

TimberWolf Crossfit – St.Paul – CrossFit WOD Overhead Squat (5-5-5-5-5 (building)) AMRAP 20 (AMRAP – Rounds and Reps) Row 300m 3 Rope Climbs100m row = 1 rep

TimberWolf Crossfit – St.Paul – CrossFit WOD Helton (Time) 3 Rounds for time of: 800m Run 30 Dumbbell Squat Cleans, 50# 30 BurpeesIn honor of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, GA, was killed September 8th, 2009To learn more about Helton click here42min time cap

TimberWolf Crossfit – St.Paul – CrossFit WOD Gymnasty Day 10 (No Measure) 5x superset 7 strict C2B w/ false grip – FAST ASCENT 7 strict ring dips 100 banded tricep extension 100 band pull aparts 3 Rounds for Time (Time) 25 GHD situps 25 GHD Back Extensions Scaled version (anyone unconditioned on the GHD): 25

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 Heavy Halloween (No Measure) With a continuously running clock: 0:00-4:00 3 Rounds 5 T2B 7 Power Snatch (95# / 65#) Max C2 Bike Cals in time Remaining 4:00-8:00 Max Snatch (Power or Squat) 8:00-10:00 Rest 10:00-14:00 3 Rounds 5 Power Cleans 7 S2OH (135# / 95#) Max Row

TimberWolf Crossfit – St.Paul – CrossFit WOD Gymnasty Cycle Day 9 (No Measure) 10 rounds (5 each) :20on / :10 off Ring Support w/ turnout Bottom of Dip support 10 rounds (5 each) :20on / :10 off Active bar hang (lats engaged – hollow position) Chin over bar hold 10 rounds (5 each) :20on /