CrossFit WOD – Wed, Nov 9


Echo Bike Challenge for November!
Accumulate 1000/800 Echo Bike Calories to be entered into a drawing for fun prizes 🙂 All calories to be performed outside of class unless during a warm-up/ where echo bike is a choice.
Rock Climbing Event on Saturday November 12 at noon. Sign up on Facebook or by emailing me:

TimberWolf Crossfit – St.Paul – CrossFit WOD

For Time (Time)

20-18-16-14-12-10…-2 Wallballs

btwn sets alternate:

– 1 DL (315/225) (405/315)

– 30 double unders (50 double unders)

Wallballs: 20/14, 10/9ft

25min cap


– WB: lower weight or ball Thrusters

– DL (225/155) or (80%)

– single unders or plate hops
Flow: 20 WB – 1 DL – 18 WB – dubs – 16 WB – DL – 14 WB – Dubs

– – –

Stimulus: endurance Wod with heavy DL. expect roughly 15mins of fitness.

Focus: have a wall ball plan. good opportunity to push bigger sets. Take your time for solid DL setup, focus on clean dub sets

Challenge: resist the thought in your head that says you’re bad at wallballs, DL, or Dubs. If you believe something is terrible before you do it, it will always be worse than it actually is. YOU CAN DO IT!

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