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Announcements Sign up for the May Challenge of A Mile of Lunges here! MEMORIAL DAY MURPH heat sign up here NO OPEN GYM DURING MURPH no other classes on Memorial Day TimberWolf Crossfit – St.Paul – CrossFit WOD Murph (Time) For Time: 1-Mile Run 100 Pull-ups 200 Push-ups 300 Air Squats 1-Mile Run If you […]

Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD For Time (24min Cap) (Time) 5 Shuttle Runs 10 Squat Cleans (135/95) 10 shuttle Runs 20 FS 15 Shuttle Runs 40 DL 15 Shuttle Runs 20 FS 10 Shuttle Runs 10 Squat Cleans 5 Shuttle

Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD 3 rounds (3 Rounds for reps) Max L-Sit Hold rest 1 min 30 Situps or GHDSU rest 3 minsscore: Reps = seconds 3 rounds (Time) 75 Double Unders 21 KB Swings (53/35) 20 Single Arm

Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD Tabata: 8 rounds – :20on/:10 off (3 Rounds for reps) Bike Cal rest 2 min Air Runner rest 2 min Ski/Row CalDo not reset machines For time (Time) 50/40 Calories 10 rope Climbs 50/40 Calories

Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD For Time (Time) 3k Bike (3.4 Echo) 8 Rope Climbs 200ft Lunge 6 Rope Climbs 1k Ski or Row 4 Rope climbs25min cap

Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD Warm-up Clean How to perform Death By… EMOM (AMRAP – Rounds) 7 Wall Balls + Death By Power Clean – – – Rx: 20/14#, 95/65 Clean (Immediately Following 6min window to complete 1 Rep Heavy

Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD “Tosh” – Endurance Wod (Time) Choose 1 – – – 3 sets of each Bike: 600m, 1200m, 1600m Row: 250m, 500m, 750m, Run: 200m, 400m, 600m. Rest 1:1 Post Wod Core (Checkmark) 3-5 sets –

Announcements Sign up for the May Challenge of A Mile of Lunges here! TimberWolf Crossfit – St.Paul – CrossFit WOD EMOM x 10 (AMRAP – Reps) O: 20sec: Kipping Pullups (no butterfly) E: 20sec: Push Press (115/75) 11min AMRAP (AMRAP – Rounds and Reps) 10 Box Jumps (30/24) 20 DB Snatch (50/35) 30 Air Squats

TimberWolf Crossfit – St.Paul – CrossFit WOD Partner: Outdoor WOD (Checkmark) 1200m Run: Sandbag Run (40-80) + slam ball 20 St. Clair Stair Flights (with Bag) 80 ball slams Run to Park 50 sandbag Burpee cleans 100 yard Slam ball throwsmodifications: no running Start at the Park 200 Jumping Jacks then head toward the stairs

TimberWolf Crossfit – St.Paul – CrossFit WOD Snatch Push Press (5 Rounds for weight) 5 sets x 3 reps – – – build in weight For Time (Time) 3 rounds – – – KB Complex ( All Right, All Left) 5 KB Sumo DL 5 KB Clean 5 KB Snatch then 100ft Single KB Lunge