TimberWolf Crossfit – St.Paul – CrossFit WOD
Strength (3 Rounds for weight)
Every 90 seconds for 9 minutes (3 rounds):
Minutes 0:00 – 1:30
3 Push Presses
Minutes 1:30 – 3:00
6-8 Kipping Handstand Push-Ups
*Increase load in small jumps each set ending at a heavy 3 reps for the day.
*Advanced performs a slight increase on deficit for Kip HSPU’s on plates from 3 weeks ago.
*Beginner perform 2-4 HSPU Eccentric Only with 2-4 sec controlled eccentric to strong/tripod
position. Goal is to increase the deficit or Decrease the elevated surface from 3 weeks ago.
score: weight of each set of push press
“Master Chief” (AMRAP – Rounds and Reps)
AMRAP 12 minutes, with Buy In:
Buy In:
Run 800 meters
Then AMRAP:
4 Power Cleans @ 165/115 lbs
8 Hand Release Push-Ups
12 Squat Jumps
Masters RX: 135/95
