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 […]
CrossFit WOD – Fri, Sep 15 Read More »
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
CrossFit WOD – Thu, Sep 14 Read More »
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
CrossFit WOD – Wed, Sep 13 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Squat Snatch (E2Mx5 2 Squat Snatch 5 Strict Wall Facing HSPU) Aim for 85% of your 1RM Glute Strength (Checkmark) 7 way hips 4×5 Weighted Barbell Hip Thrust (Maximal) Sprint (2 Rounds for calories) 2x 1min max effort echo Rest 5 minutes Score = cals * Long rest
CrossFit WOD – Tue, Sep 12 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Weighted Pullup (5 Rounds for reps) 5-5-5-5-5 Last rep: hold at top as long as possible Score = weight + seconds held on last rep For Time (Time) 400m Run 3 Rounds: 9 Wall Ball Box Step Overs 15 Box Jump Overs 21 Wall Balls 400m Run 3
CrossFit WOD – Sun, Sep 10 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Front Squat (10-10-10) You go, I go (AMRAP – Reps) 20 minutes alternating (10 rounds each) 15/12 cal echo Max burpees
CrossFit WOD – Sat, Sep 9 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Hypertrophy (Checkmark) 100 Squats 25 Wide, 25 Standard, 25 Narrow, 25 Feet Together 2×20 Single leg hip thrusts (w/ Dumbell) Build and Sprint (Checkmark) EMOM10 – 70m Sprints 1-2 @ 80% effort 3-4 @ 85% 5-6 @ 90% 7-8 @ 95% 9-10 @ 100% Raise the Bar
CrossFit WOD – Fri, Sep 8 Read More »
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
CrossFit WOD – Thu, Sep 7 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD 4 Rounds for Quality (No Measure) Box pike around the world 10x Landmine press 5x Jefferson curl (weighted) Nancy (Time) 5 Rounds for time of: 400m Run 15 Overhead Squats, 95# / 65#
CrossFit WOD – Wed, Sep 6 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD View Public Whiteboard Glute Hypertrophy (No Measure) Pigeon Pose – 90sec / side 2×20 Weighted Glute Bridge (Fast) Sprint (6 Rounds for time) 6x100m Air Runner Sprints Rest as Needed 5 Rounds for Time (Time) 10 T2B 20 Pushups 30 Air Squats16min time cap
CrossFit WOD – Tue, Sep 5 Read More »
