Wed 2/1/12 testing day

This is what I mean when I say get under it.

WOD: (Timberwolf total)

Testing day you have the hour to work up to you max in all 3 lifts

Deadlift

Clean

Bench Press

Be smart about it, if your back is sore don't max out. Shoulder issues? Skip the bench press

Alternate WOD:

5-5-5-5-5

Ring dips

5-5-5-5-5

Ring rows

Use a weight vest if necessary

                                                        Monica is trying to push the floor down.

WOD:
3 rounds 1 min break between each round.
400m run
1 min max kb swings over head
1 min max wall-balls

Subtract wall-balls and kb swings from time and report each round during the 1 min break.

Challenge:
Clean technique

We had fun at V.E. on Saturday, if you have'nt ever been climbing before that s*#! is hard.

It's that time again. We will be doing our 8 week testing for the earn your stripes shirt. The goal was 8% in 8 weeks on the lifts and 4% on a 2000m row. We row today and lift on Wednesday.

WOD: 2000m row for time

Alternate Wod for those not testing:

1/2 Cindy

10 min AMRAP

5 pull-ups

10 push-ups

15 squats

Pre-Wod challenge:

Handstand practice

Start on the wall then move to floor. Record your max time

Friday 1/27/11

Anne and Ryan M. during the challenge:

WOD:

5 rounds

20 m walking lunges w/plate  (45/25lbs)

50 medball Russian twist (20/14lbs)

Challenge: 10 mins mobility work

Thursday 1/26/12 Mini Competition, huge prizes!

Someone please remind me to take pictures. Don't fall on boxes or your legs will look like this.

We had a lot of great time yesterday. Some people cut 10 mins off their last filthy 50 time. Getting stronger guys! Rachel took 1st on the board with 25:13 Ryan S. had a time of 29:18.

WOD:

10 min AMRAP

5 Handstand push-ups

7 ring dips

9 pull-ups

Post-WOD mini competition: (each event is scored like a competition totaling them at the end)

Max hand release push-ups in 1 min.

Max lateral jumps over barbell in 90 secs

Max plank hold on rings.

You will get 2 mins timed rest in between each

Winner gets 1 month free... nevermind winner gets a water bottle.

We may also be adding a bi-weekly class with a strength bias at 5:30 on Tuesdays and Thursdays in lieu of the normal WOD. If you are against this just say the word and I will find another time.



Wednesday 1/25/12 FIlthy 50

I ran out of videos and pictures of people actually working out so I fugured thise would suffice.

WOD:

Filthy 50

50 box jumps (20/24")

50 jumping pull-ups (mid-forearm to bar)

50 kb swings (16kg)

50 walking lunges

50 knees to elbows

50 push-press (45lbs)

50 barbell good mornings (45lbs)

50 wall balls (20/14)

50 burpees

50 double unders



1/24/12 Strength

Ryan A. and Ryan S. both got a 1 step 49" box jump. I kinda didn't hit record on time to get Ryan S.



WOD:

3-3-3-3-3-3

Deadlifts

3-3-3-3-3-3

Press



Monday 1/23/12

Pre wod Challenge:
Max height box jump
If not comfortable you may do 5-5-5-5-5 max vertical jumps

WOD:
8 rounds of tabata for each:
Toes to bar
1 min rest
Ring push-ups
1 min rest
Bent over barbell rows (75/45lbs)

Friday 1/20/12

190lb Noah VS 350 lb tire, Noah WINS!

Pre WOD Challenge:

3-3-3-3-3 Knee Jumps

Hold a med-ball or use a barbell if too easy.

WOD:

5 rounds for time:

15 KB Taters (24/16 kg) (may sub with 15 kb swings and 15 goblet squats)

30 Box Jumps (24/20)

30 Wall Balls (20/14lb)

Thursday 1/19/12 "Rolling on 20's"

Brenda trying teach Katy how to climb a rope

Pre-WOD challenge:

Max handstand push-ups

WOD:

3 rounds for time:

20 pull-ups

20 double unders

20 push-ups

20 double unders

20 sit-ups

20 double unders

20 split squat jumps (10 each side)

20 double unders 

Sidenote: There is sign up sheet at the front desk for a climbing day at Vertical Endeavors. We were thinking Sat. the 28th at 2ish.

Timberwolf CrossFit Gym Records

Timberwolf CrossFit Gym Records - Updated 7/16/12

Wed. 1/18/12 "3's"

Dean picking up Brandon's slack

5 min high-pull and clean review/ practice

WOD:

3-3-3  Jump shrugs

3-3-3 High Pulls

3-3-3-3-3

Cleans (Stick with high pulls if still working on form or go with light weight)

Post Wod Challenge: Max Wall Balls in 1 minute

Tuesday 1/17/12

Matt and I at the throwdown this weekend.

WOD:

Wod club chipper,

50 toes to bar

40 box jumps (24/20)

30 bar facing burpees

20 sumo-deadlift high pulls (95/65)

10 overhead squats (95/65)

Pre-Wod Challenge:

Sit and reach test



Monday 1/16/12 Fran

This is the only picture I had from the throwdown.

You may choose which Wod you would like to do.

WOD 1:

Fran

21-15-9

Thrusters (95/65lbs)

Pull-ups

or

WOD 2:

21-15-9

box jumps (24/20)

Kb swings (24/16kg)

Post WOD Challenge:

5 min squat sit





Friday 1/13/12 1st Junkyard WOD of 2012

Bo is Back!

Partner WOD:

1 round

2 mins at each station for max reps 1 min rest

Tire flips back and forth to each other

Sand bag push-press (60/40)

Kb stationary lunges (24/16kg each hand, partners face each other one leaves kb in the middle other picks it up lunges back and retuirns it to the middle)

Med ball over the pull-up bar (20/14)

Rope climbs (you can both go at once and you may scale by 15 second holds)

Sweaty partner squats (partner hops on your back and squat)



FREE week of CrossFit

Email for details:  tony@timberwolfcrossfit.com

www.timberwolfcrossfit.com

Ph. 651.329.6089

1044 w 7th st. saint paul

Thursday 1/12/12

OMG OHS

WOD:

50 deadlift @ (135/95lbs)

do 5 box jumps at the top of every minute

once you reach 50 deadlifts switch

do 50 box jumps stop at the top of every minute and do 5 deadlifts.

Pre-wod challenge:

heavy jump rope 90 secs to achieve max reps

Wednesday 1/11/12

WOD:

3-3-3 OHS

then

2-2-2-2-2

Bench press (make sure you have a spotter)

Challenge will be core work, what ever Russ dreams up in the morning.

Russ will be coaching in the morning. I will be doing body composition measurements in the afternoon before the wods and also all day Thursday

Tuesday 1/10/11

Sorry for those that usually look up the wod in the evening. I got a message saying my truck was recovered. What they didn't tell me until I got there was it was missing the tranny and numerous other parts. RIP Old Blue. I am posting from my wife's computer so I don't have any pictures to post either.

WOD: (in memory of old blue, 45 min time cap)
200m sandbag run (80/60LBS)
19 toes to bar
89 walking lunges (it was a 1989 chevy)
400m run
19 Sumo deadlift high pulls (75/55)
89 sit-ups
400 m run
19 thrusters (75/55)
89 mountain climbers
400m run
19 hang power clean (75/55)
89 lateral hops over the bar
200m sandbag run

Monday 1/9/11 Double Wod

Great job on not falling on your heads guys!

WOD 1: Bear trap, 2 min Amrap

You can choose your weight total score is the amount of weight moved. (weight x reps= score)

This is also the Workout for the WOD Club competition.

1 Deadlift

1 Clean

1 front squat

1 push-press

1 back squat

1 back press

Rest 5 mins

WOD 2: Helen

3 rounds

400m Run

21 kb swings (24/16kg)

12 pull-ups



Friday 1/6/11

Noah may wear purple every day, but he is still strong.

WOD:
10 min amrap
50 kb swings
then repeat
5 chest to bar pull-ups
10 hand-release push-ups
15 deadlifts (135/95)

Pre-wod challenge:
practice ring skills
skin the cat
skeleton
muscle-ups
front or back levers
kip

Thursday 1/5/12

1 min max distance farmers carry @ 170lbs. Miranda was pretty much sprinting with it like she stole it.

 WOD:
Strength day

5-5-5-5-5  clean high pulls
3-3-3-3-3-3 Front squats

How not to do box jumps.

News: 

• We are working with a local retailer to get you guys 20% all Innov8 shoes, skins gear, and Under Armour gear. More details coming soon.
• There is another throwdown on Jan. 14 that CrossFit Woodbury.
• Protein should be in tomorrow.
• We are getting some really pretty Tahitti blue girls tanks and the earn your stripes shirts should be in soon, plus if you bring your own shirt/ hoodie/pants in we can get the design put on those too! The printer did say that it will last longer if you bring new fabrics though.
•  I talked to Noah yesterday, he was thinking 8:00am would work best to do Yoga on Saturday's which means Open Gym will start a bit later. Visitors are welcome to join us for a small donation. more details to come.
•  Last but not least, St. Thomas rowing club coach (and Timberwolf CrossFit athlete) Vicki Larson will be here on Saturday at 11:00 to give some tips/coaching on the rowing machines so we can all set new PRs next week.
• P.S. turns out John doesn't have a hernia and Rachel's pull-up record was short lived because Lydia got 20 this morning.

Wed. 1/4/12

Katy

Sarah

Rachel

Our girls are getting strong.  Rachel 17, Katy 15, Sarah 14 pull-ups . Matt also got his first muscle-up today, there are now 4 guys tied at 1 so someone needs to step and get 2. Congrats guys and gals.

Pre-wod challenge:
Throw the ball in the bucket go back 2 feet every try. 2 tries at each spot. Think Bozo the Clown. (Stupid but fun)

WOD:
with a partner do:
5 rounds of:
30 wall-balls (20/14)
30 sumo-deadlift high pulls (24/16kg kettle-bell)
30 box jumps (24/20)

You may switch as often as possible, one person does work while the other person does one split squat jump for every rep.

Tuesday 1/3/12

Congrats to Sarah for earning January Athlete of the Month. Sarah is one of the most positive people I know. She has been doing CrossFit for longer than me and is always willing to help new CrossFitters. Sarah is also the only girl on records board to do "Murph" and "300" Rxd and is still setting PR's on regular basis. Keep it up Sarah.

Check out her Q&A section here. Athlete of the Month - Sarah Britton Q&A

Pre-WOD: Challenge:

Pick one and work on it.

Pull-up kip

Muscle-up kip

Then shoot for:

max pull-ups, or muscle-ups (get on the records board for these)

WOD:

12 min AMRAP

10 Ground to overhead (115/75)

15 toes to bar

Monday 1/2/12 2012 reps

More pics and videos to come.

Monday's schedule: 5:30 am class cancelled the rest of the day will be a normal schedule.

WOD: 2012 reps

Let's start this year off right with a stupid long chipper

You may sub 200m row for singles jump rope to scale the wod. (45 min time limit)

204 singles

51 Dead-lift (95/65)

200 singles

51 lateral jumps over bar

200 singles

51 sit-ups

200 singles

51 squats

200singles

51 push-ups

200 singles

51 box jumps (16''/20'')

200 singles

51 push-press (45/35lbs)

200 singles

51 russian kb swings (16/12)