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TimberWolf Crossfit – St.Paul – CrossFit WOD 5 Rounds for Time (Time) 500m Row 12 Back Squats (225# / 155#)Choose a weight that is 50-60% of your 1RM Back Squat

TimberWolf Crossfit – St.Paul – CrossFit WOD All Together Now (Time) With a partner 3 Rounds for time: 500m Row Each (together on 2 rowers) 20 synchro C2B pullups 10 synchro burpees over ergs 5 synchro wall walks C2B – synchro at top Burpee – sychro at ground wall walk – synchro nose to wall,

TimberWolf Crossfit – St.Paul – CrossFit WOD Deadlift Waves: 5 @ 70%; 3 @ 80%; 1 @ 85% 5 @ 75%; 3 @ 85%; 1 @ 90% 5 @ 80%; 3 @ 90%; 1 @ 95% Record heaviest weight lifted 300 Double Unders for Time (Time) Every minute on the minute, 3 shuttle runs *25ft

TimberWolf Crossfit – St.Paul – CrossFit WOD Gymnasty cycle Day 8 (No Measure) 5x superset 7 frenchies – 3sec hold @ 90/top/90 7 ring dips – 3sec hold at bottom Supine pec stretch on bench – 1:00 10 strict muscle up attempts For Time (Time) 5-10-15 Bear complex (95# / 65#) Burpee box jump over

TimberWolf Crossfit – St.Paul – CrossFit WOD 3 Rounds for Completion (No Measure) 5 Kneeling Sandbag Halfmoons 4 Turkish Get Ups (2 per side) 3 Reverse Burpees Jackie (Time) For time: 1,000-meter row 50 thrusters 30 pull-ups Men: 45 lb. Women: 35 lb.

TimberWolf Crossfit – St.Paul – CrossFit WOD Gymnasty cycle Day 7 (No Measure) 10 rounds (5 each) :15on / :15 off Ring Support w/ turnout Bottom of Dip support 10 rounds (5 each) :15on / :15 off Active bar hang (lats engaged – hollow position) Chin over bar hold 10 rounds (5 each) :20on /

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 Squat Clean (10 minutes to build to a heavy single) Barbell Complex (No Measure) 4 Rounds @ 80% of Squat clean Clean (power or squat) 2 Front Squats Jerk *Clean ends when you stand tall 20min Running Clock (4 Rounds for reps) 0:00- 5:00 AMRAP 1-2-3-4… Power Clean

TimberWolf Crossfit – St.Paul – CrossFit WOD Overhead Squat (Weight) Every 2 Minutes x 8 (16min) 5x Overhead Squats *From rack – build as desired – record max successful set Partner Strongest Mile (Time) Working together for time 400m sandbag carry (150# / 100#) 400m farmer carry (32kg / 24kg) 400m sandbag run (80# /

Announcements Fall Hoodie Pre-Order is HERE! Order by October 20. TimberWolf Crossfit – St.Paul – CrossFit WOD View Public Whiteboard For Time (Time) 2 Rounds 5 Pullovers 10 T2B 15 Power Cleans (135# / 95#) 2 Rounds 15 Pullups 10 Bar Facing Burpees 5 Power Snatches 24min Time Cap