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TimberWolf Crossfit – St.Paul – CrossFit WOD
Strength Part 1 (AMRAP – Reps)
As Many Reps as possible in 2 minutes:
Renegade Rows
–rest 1 minute before Part 2–
*DB Renegade Row – 1 rep = 1 Row/arm + 1 Push-Up
Strength Part 2 (AMRAP – Reps)
As Many Reps as possible in 2 minutes:
Goblet Box Step Ups 24/20 inches
–rest 1 minute before Part 3–
Strength Part 3 (AMRAP – Reps)
As Many and Reps as possible in 2 minutes:
Top To Top Dumbbell Push Presses
“Panting Dog” (5 Rounds for reps)
Every 3:30 minutes x 5 sets:
On a 2:45 running clock
1k/800m Echo Bike
8 dual DB power cleans @ 50/35lb (22.5/15kg)
Max Burpees in remaining time
*score is reps of burpees
Extra Credit (Optional After Class Work)
Cooldown if time allows
1:00/side Foam Roll Glutes
1:00/side Foam Roll Quads
1:00/side Foam Roll Hamstrings
Extra Credit Part 1 (No Measure)
Single Arm Plank
3 sets of for 45 seconds
*45 sec/side each set; no rest between sets
()
Extra Credit Part 2 (No Measure)
5 min AMRAP for quality:
50ft Plank Walk with Feet on Sliders or Slick Surface
50ft Crab crawl
–Rest 30 sec between each–
*25ft turnarounds, focus on straight arm strength during plank walk, try to keep hips as high as possible on crab walk
