TimberWolf Crossfit – St.Paul – CrossFit WOD
Bench Press (5-5-5-3-3+
)
3+ = with a challenging weight, do as many reps as possible (minimum 3)
Move the Tower (Time)
With a partner
Begin with a stack of equipment at the far end of the room (by the bikes/rowers):
Box (20″x24″x30″ if MM or MF, 24″x20″x16″ if FF)
1x 45# plate per M partner, 1x 25# plate per F partner
1 Sandbag (choice of weight)
2 Dumbells (1×50# for each M / 1×35# for each F)
1 Wall Ball (20# for everyone)
For time:
50ft Wall ball back to back carry together
50 Wall Balls, split up as desired
50ft DB Overhead lunge (weak arm), together
50 DB Snatch, split up as desired
50ft Sandbag “hike the football”*
50 Sandbag Cleans, split up as desired
50ft Plate OH Walking Lunge, together
50 Plate Ground to OH, split up as desired
100ft box jump over & roll* (down & back)
Work back to the top with the same reps/movements
“Hike the football”
Partner 1 pulls the sandbag between their legs
Partner 2 stands behind and pulls between their legs
Partner 1 goes around P2 and “hikes” again
etc.
“Box jump over & roll”
Partner 1 jumps up onto the box and steps down
then pulls the box over onto it’s face
then Partner 2 jumps up and over and pulls the box again
etc etc.
M jump either 30″ or 24″, F jump 24″ or 20″, switch low/high at 50ft
