CrossFit WOD – Sat, Jul 13

Announcements

TWCF T-Shirt Pre-Order NOW OPEN until midnight, July 14. CLICK HERE.

TimberWolf Crossfit – St.Paul – CrossFit WOD

Metcon (Time)

For total time:

4 rounds each:

P1: 5 Snatches @ 135/95lb

P2: 30 double unders

–rest 3:00 —

4 rounds each

P1: 10 Chest to bar pull-ups

P2: Hold top of deadlifts @ 135/95lb for P1 to work

–rest 3:00–

4 rounds each

P1: 10 kipping HSPU

P2: Hold front rack for P1 to work

1 round = both movements completed.

*Masters RX: 115/75lb

Time cap: 32 min

Extra Credit (Optional After Class Work)

Extra Credit Part 1 (No Measure)

1 Strict Ring Muscle Up

Strict Ring Muscle Up Attempt – Make note of how close you were in the attempt along with any assistance you might have used.

Extra Credit Part 2 (Time)

False Grip Chest To Rings Hold for Max Duration

*1 attempt

Extra Credit Part 3 (Time)

Ring Support Hold for Max Duration

*1 attempt

Leave a Comment

GETTING STARTED IS EASY!

Simply fill out the form below and then schedule Your FREE intro session on the next page.

Shortly after we will be in touch with you to confirm your intro session. We are excited to meet you!

HOLD POLICY

Month-to-Month Membership Agreements and Annual Membership Agreements: You may place your Membership on hold two (2) times per calendar year up to three (3) consecutive months each time. Advanced notice of at least two (2) business days is required. The hold must be 30 days in duration at a minimum and 30 days must elapse between holds. Upon expiration of the term of the hold, your account will automatically become active and payments will resume. Should you choose to return prior to the end of their hold period, the hold will be released and payments will resume.

CANCELLATION POLICY

All membership agreements require 30-days written notice to cancel your membership. This form will serve as your 30-days written cancellation notice. Note that if you have a scheduled renewal payment within 30-days of your invoice billing date, the payment will be processed as scheduled. Your membership will be canceled at the end of your final paid month. All payments are non-refundable. All grandfathered membership rates will also be forfeited and returning members will be subject to current rates.

MEMBERSHIP CANCELLATION REQUEST

Please fill out the form below and one of our team members will review your request. Warning. The submission of this form does not cancel your membership. We will review your request, then reach out to confirm.

HAVE QUESTIONS?

We Would Love To Meet You!

Simply fill out the form below
& one of our amazing
coaches will be in touch asap! We are excited to meet you!

ARE YOU LOOKING TO DROP-IN?

We Would Love To Meet You!
WARNING!
Class Sizes Are Limited.

If you would like to reserve a spot... Simply fill out the form below letting us know what day you might come by & one of our amazing coaches will reach out to you to reserve your class.

OUR DROP-IN RATES

$20 Per Class

OUR Information:

Location:

600 7th St W, St Paul, MN 55102

OUR PRICING IS SIMPLE

We Want To Offer You
The PERFECT Membership For YouR NEEDS.

Simply fill out the form below
& one of our amazing coaches
will send you our current
membership information.