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TimberWolf Crossfit – St.Paul – CrossFit WOD Barbell Complex (Weight) 15min to find max: Snatch + 2 Overhead Lunges Power snatch or squat snatch Partner Relay (Time) Each partner completes: 50ft Bear Crawl 100m Walking Lunge 200m Sandbag Carry (80# / 60#) 400m Farmer Carry (40# / 30#) 800m Wall Ball Carry (20# / 14#) […]

TimberWolf Crossfit – St.Paul – CrossFit WOD Kalsu (Time) For Time: 100 Thrusters, 135# / 95# *Perform 5 Burpees Every Minute on the Minute*In honor of LT Robert James Kalsu (April 13, 1945 – July 21, 1970)To learn more about Kalsu click hereThe “Kalsu” Hero WOD honors 1st Lt. James Robert Kalsu, 11th Artillery Regiment,

TimberWolf Crossfit – St.Paul – CrossFit WOD Gymnasty Cycle Day 2 (No Measure) 5x Superset 7 strict pullups w/ 3sec descend 7 ring dips w/ 3sec descend Then: 100 banded tricep extension 100 band pull apartsPreferred scale – jump to top of pullup / ring support and descend as slow as possible 5 Efforts for

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

TimberWolf Crossfit – St.Paul – Oly Class Front Squat (5×4 @ 75%) Snatch Push Press (Weight) 5×5 @ 75% of Snatch (from behind the neck) Clean Pull (Weight) 5×5 @ 95% of Clean Turkish Get-up (Weight) 3 rounds of 5 per side

TimberWolf Crossfit – St.Paul – CrossFit WOD Partner WOD (Time) 3 Rounds for time: 5 Rope Climbs 10 Alternating burpees (each) 15 Power Cleans (135# / 95#) 20 Synchro Box Step ups (24″ / 20″) (optional high five at the top) *Split up rope climb and power clean reps as desired

TimberWolf Crossfit – St.Paul – CrossFit WOD Snatch Balance (Weight) 1-1-1-1-1 (building)5 attempts to find a heavy single Can’t squat? Snatch grip push press For Time (Time) 21-15-9 Power snatch (95# / 65#) Bar jump overs x2 (42-30-18) 9-15-21 Shoulder to overhead Overhead Squat

TimberWolf Crossfit – St.Paul – CrossFit WOD “Marathon Maggie” (Time) 200m Run 2 Rope Climbs 400m Run 4 Wall Walks (nose or forehead touches wall) 800m Run 8 Burpee Pullups 1600m Run 16 Box Jump Overs (24″ / 20″) 800m Run 32 DB Snatch (50# / 35#) 400m Run 64 Jump rope complex – single,

TimberWolf Crossfit – St.Paul – CrossFit WOD Deadlift (Weight) 5-5-3-3-1* Building*Feel free to take multiple attempts at a heavy single Main Page 6/13/23 (3 Rounds for reps) 3 x 6-minute rounds, for max calories/reps of: Bike for 20 seconds, rest 40 seconds Burpee for 20 seconds, rest 40 seconds Bike for 30 seconds, rest 30