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Announcements THE OPEN starts on Feb 16th,sign up here FEBRUARY CHALLENGE,sign up here TimberWolf Crossfit – St.Paul – CrossFit WOD 30 min Flow Session (easy breath pace) (Checkmark) 10 Empty Bar Thrusters 30 Double Unders 250m Machine (2x Bike) 10 HSPU (pick a challenge) 15 Box Jumps (24/20) * step down 250m Machine 5-10 Strict […]

Announcements THE OPEN starts on Feb 16th,sign up here FEBRUARY CHALLENGE,sign up here TimberWolf Crossfit – St.Paul – CrossFit WOD 12min AMRAP (AMRAP – Rounds and Reps) 30/24 Cal Bike 30 KB Swings (24/16) rest 3 mins 7 min AMRAP (AMRAP – Rounds and Reps) 7 T2B 7 DL (225/155)

Announcements THE OPEN starts on Feb 16th,sign up here FEBRUARY CHALLENGE,sign up here TimberWolf Crossfit – St.Paul – CrossFit WOD 20min: Back Squat (4 x 4 @ 70-80%) For Time (Time) 2 rounds 20 Pistols 12 S2OH (115/75) rest 2 mins 2 rounds 20 Bar Over Burpee 12 Hang Squat Cleans (115/75)

Announcements THE OPEN starts on Feb 16th,sign up here FEBRUARY CHALLENGE,sign up here TimberWolf Crossfit – St.Paul – Oly Class Clean and Jerk (Checkmark) Warmup Mobility empty bar Tech Work A) 2sets: 2 FS + 1 Jerk @ 85%, then build till fail B) Below Knee Block Clean: – 3x 1@ 90% C) Hang Clean

Announcements THE OPEN starts on Feb 16th,sign up here FEBRUARY CHALLENGE,sign up here TimberWolf Crossfit – St.Paul – CrossFit WOD 4 rounds (Sprint Intensity) (4 Rounds for time) 10 Burpee Box Jump Overs (24/20) 10 PC (95/65) 10 KBS (32/24) 200m Machine rest 3 mins btwn sets Each round for timeScaling: Step Overs 65/45, medball

Announcements THE OPEN starts on Feb 16th,sign up here FEBRUARY CHALLENGE,sign up here TimberWolf Crossfit – St.Paul – CrossFit WOD Snatch (EMOM x 7: 1 Snatch – Build or stay moderate across) CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10 power snatches 3 bar muscle-ups Men use 75 lb. Women use 55

TimberWolf Crossfit – St.Paul – CrossFit WOD Clean and Jerk (Every 2 mins x 5 sets: 5 unbroken C+J) Build or stay across CrossFit Games Open 17.5 (Time) 10 rounds for time of: 9 thrusters 95# / 65# 35 double-unders *40 minute time cap

TimberWolf Crossfit – St.Paul – CrossFit WOD 5 rounds for quality (Time) 10 Burpee Box Jump Overs 20 situps/Vups/GHDSU 30 Russians Swings 3min recovery cardio (move for 3 min)

TimberWolf Crossfit – St.Paul – CrossFit WOD 15min cap (Time) 30 HSPU rx+ Deficit (4″/2″) 300ft Farmer Carry (50/35) 20 Strict HPSU 200ft Front Rack Carry 10 Wall Walks 100ft Overhead Lunge

Announcements Squat Challenge is ON Sign up and check in daily here. TimberWolf Crossfit – St.Paul – CrossFit WOD Rolling HolleyMan (Time) 30 Rounds (you go/I go) 5 Wallballs (20/14) 3 HSPU 1 PC (225/155) – – accumulate max cals on any machine score = Time – Cals (seconds)