CrossFit WOD – Tue, Aug 6

Announcements

Ice Shaker Bottle order is back!

Pick a color here. Make your order here.

Bottles are $40 and the order will go through Aug 11th.

TimberWolf Crossfit – St.Paul – CrossFit WOD

Strength Part 1 (Checkmark)

Every minute for 8 minutes (4 rounds):

Minute 1

Seated Forward Fold Banded Hooks for 30 seconds

Minute 2

1 Toes To Bar “steps” Complex

*perform the complex as follows: 3 Kip Swings + 3 Kipping Knee Raises + 3 TTB +

3 Kipping Knee Raises + 3 Kip Swings

Strength Part 2 (Checkmark)

Toes to bar Progressions

OPTION 1

Beginner – Progressing on 2 weeks ago:

Every 2 min x 4 sets:

3-5 Strict hanging Knee Tuck to Leg Extension (30 sec cap)

-Rest 15 Sec-

AMRAP TTB in sets of 2-5 unbroken until 75 sec Mark

OPTION 2

Advanced – If completed at least 60 reps in the 6 min test:

For time:

12, 11, 10, 9, 8, 7, 6, 5, 4, 3, 2, 1

*Unbroken sets of TTB

*8 min cap

“Farm Work” (Time)

3 Rounds For Time:

Row 50/40 calories

Dumbbell Farmers Carry 100m @ 50/35

Time Cap: 16 minutes

RX+ :70/50

Extra Credit (Optional After Class Work)

Extra Credit Part 1 (No Measure)

False Grip Ring Lock Off

4 sets of @ 50%

Rest as needed

*50% of max time from 2 weeks ago

Extra Credit Part 2 (No Measure)

Ring Support Hold

6 sets of for 15 seconds

Rest 1 minute between sets

Extra Credit Part 3 (No Measure)

Bottom of Ring Dip Hold

6 sets of for 8-10 seconds

Rest 1 minute between sets

Extra Credit Part 4 (No Measure)

Bulgarian Ring Row

3 sets of 10 reps

Rest 1 minute between sets

*keep strict with feet elevated

Extra Credit Part 5 (No Measure)

40 Arch To Hollow Ring Swings

*accumulate 40 for quality

Extra Credit Part 6 (No Measure)

25 Strict Ring Dips (21X1 tempo)

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.