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Announcements Fall Hoodie Pre-Order is HERE! Order by October 20. TimberWolf Crossfit – St.Paul – CrossFit WOD Gymnasty Cycle Day 6 (No Measure) 5x superset 5 frenchies – 3sec hold @ 90/top/90 7 ring dips – 3sec hold at bottom 100 banded tricep extension 100 band pull aparts “Mind Eraser” (AMRAP – Rounds and Reps) […]

Announcements Fall Hoodie Pre-Order is HERE! Order by October 20. TimberWolf Crossfit – St.Paul – CrossFit WOD Pressing (3 Rounds for weight) Build throughout Strict Press: 5-3-3 Push Press: 5-3-3 Jerk*: 3-2-1 *Push Jerk or Split JerkRecord max weight for each lift 4 Rounds for Cals (4 Rounds for reps) 4x 1:00 on / 1:00

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 Pull-a-palooza (5 Rounds for reps) 5 rounds for max unbroken reps: Pullups Feet elevated inverted row* Deadlift (225# / 185#)Unbroken: Pullup – no releasing the bar – kipping allowed Feet elevated row = no touching the ground, kipping allowed Deadlift – touch and go at the ground, no

TimberWolf Crossfit – St.Paul – CrossFit WOD Friends and Enemies (No Measure) Friends – with your partner: 3 minutes to complete: 100 Wall Ball Shots Split up reps as needed – only one person works at a time Penalty: 1 burpee per wall ball not completed Once all groups are done w/ burpees: Enemies –

TimberWolf Crossfit – St.Paul – CrossFit WOD Gymnasty Cycle Day 4 (No Measure) 5x Superset 7 strict pullups w/ 3sec descend 7 ring dips w/ 3sec descend Supine pec stretch on bench – 1:00 10 strict muscle up attempts Just One DB (Time) With a single DB (50# / 35#): 4 Rounds for Time 10x

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 Gymnasty Cycle Day 3 (No Measure) 10 rounds (5 each alternating) :10on / :20 off Ring Support w/ turnout Bottom of Dip support 10 rounds (5 each alternating) :10on / :20 off Active bar hang (lats engaged – hollow position) Chin over bar hold 10 rounds (5 each

TimberWolf Crossfit – St.Paul – CrossFit WOD “Deep Run” (Time) 5 Rope Climbs 15/12 Cals 4 Rope Climbs 24/18 Cals 3 Rope Climbs 33/24 Cals 2 Rope Climbs 42/30 Cals 1 Rope Climb 51/36 Cals Rx: Echo or Airrunner, Echo preferred24min Time Cap

TimberWolf Crossfit – St.Paul – CrossFit WOD DB Total (3 Rounds for weight) Take as many attempts as desired of: 10x DB Bench Press 20x double DB Back Squat (DB on shoulder) 30x double DB Deadlift Score is max (single) DB weight per movement DB Deadlift – one head hits the ground between reps both