Announcements
Swim Clinic with Coach Dave on Saturday, 4/20, from 12-1:30 at Humbolt HS Swimming Pool (30 Baker St E, St Paul, MN 55107)
Open to all (including your friends and family!), but targeted towards individuals with some swimming ability who want to improve technique and efficiency. Total beginners (can’t make it across the pool unassisted) are not the target, but if anyone finds themselves in this camp, please reach out and I’m happy to help.
What to expect: Brief warm-up / level assessment; targeted instruction and drills based on your level. For stronger swimmers, I will provide a workout to be done with less guidance. Less experienced swimmers will get more hands-on attention. Everyone will get a stroke assessment and some key pointers on how to improve!
Cost: This program is open to anyone for free. However, a suggested donation of $10 would be appreciated
SIGN UP HERE
TimberWolf Crossfit – St.Paul – CrossFit WOD
Shoulder Press (3×12 @ 60%
1132 cadence
12 strict pullups after each set)
“Crossfit Baseline” (Time)
For Time:
500m Row
40 Air Squats
30 Ab Mat Situps
20 Pushups
10 Pullups
Accessory work (No Measure)
3 Rounds:
12 DB Overhead situp on bench
8 GHD Hip-back extensions (slow)
Pallof press + 5 squats per side (advanced: add plate swing)
Then: 2min double KB bottom-up hold, marching
