Uncategorized

TimberWolf Crossfit – St.Paul – CrossFit WOD Weight of the World (Time) For Time: 10-20-30-40-50 Wall Ball (20# / 14#) DB Snatch (50# / 35#) After each round, 400m Run Rx: Wear a weight vest or ruck (40# / 30#)

TimberWolf Crossfit – St.Paul – CrossFit WOD Strongman Saturday Complete the first 4 stations in any order, then station 5 as a group: 50ft Yoke Carry (Weight) 3 attempts for load Sandbag Podium (Time) Lift 3 sandbags to the top of the boxes for time: 100# / 70# to 30″ box 150# / 100# to

TimberWolf Crossfit – St.Paul – CrossFit WOD Coe (Time) Ten rounds for time of: 95 pound Thruster, 10 reps 10 Ring push-upsIn honor of Army Sgt. Keith Adam Coe, 30, of Auburndale, FL, died April 27th, 2010To learn more about Coe click hereIntroducing “First Friday Hero WODs” – we’ll be programming a Hero WOD on

TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Hypertrophy (Checkmark) Couch Stretch – 90sec / side 2×20 Single leg hip thrusts (w/ Dumbell) Build (Checkmark) EMOM10 – 70m Sprint 1-2 @ 80% effort 3-4 @ 85% 5-8 @ 90% 9-10 @ 95%Next week we take it to 100% Metcon (Time) With a single KB 4

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 Lighter Day Today is a bit easier than most – give your full effort on the echo sprints but otherwise it is a skill work day primarily. 15min Handstand Skill Work (Checkmark) Beginners: Slow wall walks – get comfortable inverted Wall facing HS hold Kick up to wall

TimberWolf Crossfit – St.Paul – CrossFit WOD Deadlift (Build to a heavy double Then 4×4 @ 80% of double) For Time (Time) 400m Run 4 rope climbs 8 sandbag cleans (150# / 100#) 12 burpee sandbag jump overs 8 sandbag cleans 4 rope climbs 400m RunSandbag clean standard: Control on shoulder, do not drop behind

TimberWolf Crossfit – St.Paul – CrossFit WOD Gymnastics (Checkmark) 5 rounds for quality: 3-box “parallel bar” walk + 3 dips 1 regionals ring complex (Toes 2 ring + RMU + Dip) 5 Rounds for Time: (Time) 200m run 21 Wall balls (20# / 14#) 16 box step overs (20″ / 12″) 11 Pullups

TimberWolf Crossfit – St.Paul – CrossFit WOD Endurance Chipper (Time) 800m Run 80 Wall balls (14# / 10#) 40 Forward lunges 400m Run 40 Wall balls (20# / 14#) 20 double DB Front rack lunges (50# / 35#) 200m Run 20 Wall balls (30# / 20#) 10 double DB Overhead lungesStandard wall ball height for

TimberWolf Crossfit – St.Paul – CrossFit WOD Back Squat Week 1 There are two back squat programs to choose from starting this week. Pick which program you intend to follow and plan to stick with it. We will be squatting once a week for 12 weeks and you should follow the same cycle the entire