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TimberWolf Crossfit – St.Paul – CrossFit WOD
Weighted Pull-ups
Within 10 minutes:
3 Weighted Pull-Ups @ Max Load
*Find a 3RM in 10 minutes
*Pronated grip.
Chin Over Bar Hold (Time)
Supinated Chin Over Bar Holds for Max Duration
*1 attempt
“Arcade” (AMRAP – Reps)
Round 1:
30 sec Max Rep DB Goblet Squats @ 50/35lb
30 sec Max Rep Single arm DB Power snatches @ 50/35lb, alternatinghands
30 sec Max Rep Lateral Burpees Over Rower
30 sec Max Rep Box Jump Overs 2 24/20”, step down
30 sec Max Rep Calorie Row
– Rest 30 sec between each movement
Round 2:
60 sec Max Rep DB Goblet Squats – 50/35#
60 sec Max Rep Single arm DB Power snatches @ 50/35lb, alternating hands
60 sec Max Rep Lateral Burpees Over Rower
60 sec Max Rep Box Jump Overs – 24/20”, step down
60 sec Max Rep Calorie Row
-Rest 30 sec between each movement
Round 3:
90 sec Max Rep DB Goblet Squats @ 50/35lb
90 sec Max Rep Single arm DB Power snatches @ 50/35lb, alternating hands
90 sec Max Rep Lateral Burpees Over Rower
90 sec Max Rep Box Jump Overs @ 24/20”, step down
90 sec Max Rep Calorie Row
-Rest 30 sec between each movement
(24 minute clock)
Extra Credit (Optional After Class Work)
2 alternating sets of: (No Measure)
2 Quadruped Hip CARs
*2/side each set
Rest as needed
10 Standing Banded Abductions
*10/side each set
Rest as needed
10 Standing Banded Adductions
*10/side each set
Rest as needed
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3 alternating sets of: (No Measure)
7-9 Slider Lateral Lunges
*7-9/side each set
*Keep bodyweight over working leg, slide straight leg out laterally w/ heel on slider, using
adductors to contract on way up
Rest 1 minute
15-20 Seated Banded Tib Raises
*focus on squeeze pump in shins/ankles
(We are working some slower lunges to help build strength in a deeper ROM as well as in the adductors today. The tibiais raise will help keep the lower
leg healthy and strong.)
