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TimberWolf Crossfit – St.Paul – CrossFit WOD
Back Squat
Every 2:30, for 10 minutes (4 sets):
Set 1 – 8 reps @ 70%
Set 2 – 6 reps @ 74%
Set 3 – 4 reps @ 84-86%
Set 4 – Max reps @ 87-90%
“Dandy Dozens” (AMRAP – Rounds and Reps)
As Many Rounds and Reps as possible in 12 minutes:
24 Double-Unders
12 Power Cleans @ 115/75 lbs
24 Double-Unders
12 Front Rack Barbell Walking Lunges @ 115/75 lbs
*lunges are alternating (6/side)
Masters: 105/75lb
Extra Credit (Optional After Class Work)
Extra Credit Part 1 (AMRAP – Reps)
Every minute, for 5 minutes (5 sets):
Max Wall Facing Handstand Shoulder Taps for 20 seconds
Extra Credit Part 2 (Checkmark)
Handstand Walk
3 sets of 25 feet
Rest as needed
Extra Credit Part 3 (No Measure)
Handstand Walk
Set 1 – 25 feet
Set 2 – 25 feet
Set 3 – 50 feet
Set 4 – 50 feet
Set 5 – 100 feet
Rest as needed
*Note: Only move to the next set if you were able to complete the set unbroken. If you are unable to do these distances unbroken, then set a scaled version for yourself that is at your current level of capacity. For example,
5-5-10-10-15 feet unbroken would be appropriate if you can only walk 25 feet unbroken on your best day. This way you can focus on speed.
*1 min cap on 25ft, 2 min cap on 50ft, 4 min cap on 100ft.
