TimberWolf Crossfit – St.Paul – CrossFit WOD
Back Squat
Every 2:30, for 12:30 (5 sets):
Set 1 – 10 reps @ 60%
Set 2 – 8 reps @ 65%
Set 3 – 6 reps @ 70%
Set 4 – 6 reps @ 75%
Set 5 – 6 reps @ 80%
“Chips Ahoy” (Time)
For Time:
60 Deadlifts @ 135/95 lbs
45 Hang Power Cleans @ 135/95 lbs
30 Shoulder to Overheads @ 135/95 lbs
Time Cap: 9 minutes
Masters RX: 115/80lb (52/36kg)
RX+ – 155/105lb
Cash Out *if time allows (No Measure)
Knee/Lower Leg Strength:
3 sets for quality:
3 Point Patrick Step-Ups : 5 reps/each position per side
Single leg GHD Sorenson Hold: 15-30 sec/side
-Rest as needed between each-
Extra Credit (Optional After Class Work)
Extra Credit Part 1 (Checkmark)
8-14 Wall Facing 1/4 Piroettes
*8-14 turns in each direction
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Extra Credit Part 2 (Checkmark)
Lateral Handstand Walk Against Walls 10 yards
Rest as needed
Offset Handstand Hold Against Wall for 30 seconds
Rest as needed
3 Cartwheels
Rest as needed
Bridge Hold for 30 seconds
Rest as needed
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Extra Credit Part 3 (Time)
3 sets of:
3 Wall Walks
20 Sec back to wall handstand Hold
50′ Handstand walk for Time
-Rest 2-3 min between sets –
*2 min cap on 50ft HS Walk if capabilities are lower.
