Announcements
Kayaking HAS BEEN RESCHEDULED to Saturday June 29th due to a family emergency. Sign up on the Facebook Group Event.
TimberWolf Crossfit – St.Paul – CrossFit WOD
Strength (Weight)
Every 2 minutes, for 10 minutes (5 sets):
3 Hang Power Cleans
*Find a 3RM for the day in 5 working sets
*Starting around 60% 1RM Power Clean, small jumps each set. Must remain above parallel, set
terminates if you have to drop/regrip or if you begin to starfish. Keep it fast & technical and
focus on powerful leg drive w/ quick elbows around bar.
“Double Up” (Time)
For Time:
3 Wall Walks
6 Toes to Bars
50 Double-Unders
6 Wall Walks
12 Toes to Bars
50 Double-Unders
9 Wall Walks
18 Toes to Bars
50 Double-Unders
12 Wall Walks
24 Toes to Bars
50 Double-Unders
Time cap: 17 min
Extra Credit (Optional After Class Work) (No Measure)
Breathing
Sit at bottom of Squat Hold
Hold for 10 breaths
Echo Bike TEST
First, 5 min Echo Bike Warm-up
*Start at 2/10 RPE and build each minute to 7-8/10 by last minute
The Test, 20 min Echo Bike – Max Calories
*Set bike to countdown for 20 minutes.
Finally, 5 min Echo Bike Cool-down
*Nasal Breathing Only Pace
