Announcements
Echo Bike Challenge for November!
Accumulate 1000/800 Echo Bike Calories to be entered into a drawing for fun prizes 🙂 All calories to be performed outside of class unless during a warm-up/ where echo bike is a choice.
Yoga on Sundays starts NOVEMBER 6th! Every other week on Sundays.
Rock Climbing Event on Saturday November 12 at noon. Sign up on Facebook or by emailing me: mary@timberwolfcrossfit.com
TimberWolf Crossfit – St.Paul – CrossFit WOD
Partner (Time)
60 Wallballs (20/14)
40 DB Snatch (50/35) (Rx+ 70/50
20 DB Box step over (24/20)
* 1 DB
80/60 cal machine
60 Synchro air squats
40 Power Snatch (75/55) (95/65)
20 Synchro Bar over Burpee
80/60 cal machine
*30min cap
Scaling:
60 Ball to target or WB thruster
40 DBS (35/20)
20 Box step overs
60/40 cal machine
60 Air squats Synchro
40 DBS or EMPTY bar snatch
20 synchro burpees
60/40 cals
