Announcements
6 Week Nutrition Challenge NOW OPEN! Bod Squad: Summer Slim Down starts July 12 and goes until August 25. Early Bird pricing until July 5 for $199. After that, it’s $249. There are some some AMAZING prizes to win. For all the details and to join, CLICK HERE.
TWCF T-Shirt Pre-Order NOW OPEN until midnight, July 14. CLICK HERE.
TimberWolf Crossfit – St.Paul – CrossFit WOD
“Run, Climb, Press” (4 Rounds for reps)
Every 5 minutes x 4 sets:
On a 4 minute running clock
400m run
2 rope climbs @ 15ft
Max rep strict HSPU in remaining time
(1 minute rest)
RX+
1 Legless rope climb + 1 rope climb w/ feet
Score is Handstand Reps per round
Strength (2 Rounds for reps)
Every 90 seconds for 9 minutes (3 rounds):
Minutes 0:00-1:30
Max Kettlebell Bench Presses for 45 seconds @ 53/35 lbs
*2 KBs
Minutes 1:30-3:00
Max Dual Russian KB Swing s for 45 seconds @ 53/35 lbs
Extra Credit (Optional After Class Work)
Shoulder Health (No Measure)
Banded Pull apart series
10 reps Palms Down
10 reps Palms up
10 reps/side Diagonal
10 reps Overhead
10 Reps Passthroughs
Extra Credit (Optional After Class Work)
CASH OUT (if time allows)
Banded Pull apart series
10 reps Palms Down
10 reps Palms up
10 reps/side Diagonal
10 reps Overhead
10 Reps Passthroughs
