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 …
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 …
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 …
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 …
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 🙂
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
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 …
Announcements Olympic Lifting Seminar with Coach Anthony, Aug 12th, see email for more details and sign up here. AUGUST BINGO IS HERE, check e-mail for details and pick your card up this week at the front desk. Venmo $5 to play and get after those prizes! TimberWolf Crossfit – St.Paul – CrossFit WOD 3 sets …
Announcements Olympic Lifting Seminar with Coach Anthony, Aug 12th, see email for more details and sign up here. AUGUST BINGO IS HERE, check e-mail for details and pick your card up this week at the front desk. Venmo $5 to play and get after those prizes! TimberWolf Crossfit – St.Paul – CrossFit WOD Back Squat …
Announcements Reminder that CrossFit Kids has switched from Saturdays to Friday night at 6pm Olympic Lifting Seminar with Coach Anthony, Aug 12th, see email for more details and sign up here. TimberWolf Crossfit – St.Paul – CrossFit WOD Partner workout (Time) 50 Box Jumps (alt partner) 50 Strict Pullups (Alt – 1 hanging) 50 Synchro …
