TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Activation (Checkmark) Pigeon Pose – 60sec / side 10x slow cossack squat w/ 5sec hold (add a DB in the goblet position if you need a challenge) 7 way hips Build (Checkmark) EMOM10 – 70m Sprint 1-4 @ 80% effort 5-7 @ 85% 8-9 @ 90% 10 […]
CrossFit WOD – Wed, Aug 23 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD EMOM 12 (6 rounds) (AMRAP – Rounds) Odd Minutes: 15 T2B Even Minutes: 15 American Swings Rx: 1.5pood / 1pood Score – completed rounds*Scale to a variant / weight that allows you to do 2+ rounds unbroken CrossFit Games Open 15.4 (AMRAP – Reps) 8-Minute ARMAP of: 3
CrossFit WOD – Tue, Aug 22 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Activation (Checkmark) Glute Activation Dragon Pose – 60sec / side Couch Stretch – 60sec / side 2×10 Glute Bridge w/ 5sec hold 2×10 DB Hip Thrust w/ 5sec hold 2×10 Fire Hydrant w/ 5sec holdSame as last Tuesday – Go heavier on the hip thrust if you
CrossFit WOD – Mon, Aug 21 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Hang Tough (Time) Accumulate 5min dead hang from pullup bar Every break, 5 burpees Rx – no grips Hang Loose (Time) 3 rounds for time: 200m farmers carry (50# / 35# DBs) 50ft Wall ball rolling bear crawl 25 parallette jump overs *Wall ball rolling bear crawl “Bear
CrossFit WOD – Sun, Aug 20 Read More »
TimberWolf Crossfit – St.Paul – Oly Class Snatch High Pull + Muscle Snatch (Weight) 4 sets, building to ~70% 3-position Snatch (Weight) (Squat) snatch from floor, knee, mid-thigh 5 sets to build to 70% of 1RM Snatch Power Jerk + Jerk (Weight) 4 sets @ 75% of Jerk 2 Rounds of Core: (Checkmark) 50 slow
Oly Class – Sun, Aug 20 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Activation (Checkmark) Pigeon Pose – 60sec / side 10x slow cossack squat w/ 5sec hold 7 way hips Prime (Checkmark) EMOM10 – 70m Sprint 1-3 @ 70% 4-6 @ 75% 7-8 @ 80% 9-10 @ 85% “70s Big” (6 Rounds for reps) In 20 minutes, complete two
CrossFit WOD – Thu, Aug 17 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD Glute Activation (Checkmark) Dragon Pose – 1min / side Couch Stretch – 1min / side Then – 2 rounds: 10 Glute Bridge w/ 5 sec hold 10 DB Hip Thrust each leg w/ 5sec hold 10 Fire Hydrants each leg w/ 5sec hold Prime (Checkmark) EMOM10 – 70m
CrossFit WOD – Tue, Aug 15 Read More »
TimberWolf Crossfit – St.Paul – CrossFit WOD 1-Mile Run (Time) Max Effort 1-Mile Run Back Squat (Build to heavy single in remaining time of hour) If you finish early, rollout and cheer on your friends 🙂
CrossFit WOD – Mon, Aug 14 Read More »
Announcements Olympic Lifting Seminar with Coach Anthony, Aug 12th, see email for more details and sign up here. TimberWolf Crossfit – St.Paul – CrossFit WOD View Public Whiteboard Bench Press (5RM (15mins)) Ski- Bag (Twist) (Time) 30 Cal Ski Erg 30 Sandbag Squats 20 Cal C2 Bike 20 Sandbag Squats
CrossFit WOD – Thu, Aug 10 Read More »
Announcements Olympic Lifting Seminar with Coach Anthony, Aug 12th, see email for more details and sign up here. TimberWolf Crossfit – St.Paul – CrossFit WOD Wild West 7th (Time) 40 Deadlifts (135/95) High Bridge Run (mile Loop Start, back way on return Down) 40 Sandbag over Wall (40″) 400m Farmer Carry (50/35) 20 Devil Press
CrossFit WOD – Wed, Aug 9 Read More »
