TimberWolf Crossfit – St.Paul – CrossFit WOD Primer: 3-4 rds ( 15mins) (Checkmark) Single Leg RDL 8/8 per leg Wall Walk + 8 Shoulder Taps Rower Planche Hold: 20-30sec Handstand Walk practice (relative) – 5ft section – 25ft section – piroutte – handstand and walk on plate Carrying Diane (Time) 21- 25ft Lengths Farmer Carry …
TimberWolf Crossfit – St.Paul – CrossFit WOD 20min AMRAP (AMRAP – Rounds and Reps) 8 Pullups 16 Box Step ups 200m Run
TimberWolf Crossfit – St.Paul – CrossFit WOD Barbell Angie (Partner) (Time) 100 Deadlifts 100 S2OH 100 Power Snatch 100 Front Squats – – – rx: 75/55 rx+: 95/65
TimberWolf Crossfit – St.Paul – CrossFit WOD For Time (Time) 30-24-18-12-6 DB snatch (50/35) 5-4-3-2-1 Wall Walks
TimberWolf Crossfit – St.Paul – CrossFit WOD For Time (Time) 10-12-14-16-18-20 Hand release pushups (rx+ HSPU) 10-8-6-4-2 Squat Cleans – – – rx: 95/65, 135/85, 185/125, 205/145, 225/155 rx+: 135/85, 185/125, 225/145, 255/165, 275/175
TimberWolf Crossfit – St.Paul – CrossFit WOD 5 x 3min on/1min off (AMRAP – Rounds and Reps) 15 Cals 10 Ball Slams 5 Box Jumps (30/24)Pick up where you leave off
TimberWolf Crossfit – St.Paul – CrossFit WOD every 5 mins x 5 (5 Rounds for time) 15 KBS 5 Shuttle Runs 12 hand Release Pushups 4 Shuttle Runs 9 Dips 3 Shuttle Runs
TimberWolf Crossfit – St.Paul – CrossFit WOD 20min AMRAP (AMRAP – Reps) 100 Box Step ups (24/20) 800m Machine 60 Pullups 40 DB Lunge at side (50/35 x 2) 20 Devil Press (50/35)scaling – – – BSU: 20/16 Pullup: Ring row or inverted row DB lunge: Goblet or body weight DP: Burpee over DB
TimberWolf Crossfit – St.Paul – CrossFit WOD Jake Zarahdka (AMRAP – Reps) Running Clock: 0:00-6:00 6 min AMRAP – – – 8 Muscle Snatches (75/55) 85 single unders 6-12: Max unbroken Effort Bench Press (reps) (135/95) * 1 set 12-18 6min AMRAP 20 Weighed Situps 22 Box Jump Overs 6/8/85 – 6/20/22
TimberWolf Crossfit – St.Paul – CrossFit WOD Partner WOD (AMRAP – Reps) 1min AMRAP Max Rep BS (135/95) rest 2 mins 1min AMRAP Max Rep BS (225/145) rest 4 mins 8min AMRAP 10 Sychro Snatch (75/55) 1/1 Rope Climb
