1/15/21

Timberwolf Fitness Roseville – CrossFit WODView Public WhiteboardFront Squats (10×3)EMOM 10: 3 front squats at 70% of your one rep maxBEFORE beginng the workout – everyone work up to a one rep around 85-90% of your one rep, then drop weight...

1.14.2021

Timberwolf Fitness Roseville – CrossFit WODView Public WhiteboardPower Snatches Touch and Go Power Snatches Set of 12 – 10 – 8 – 6 – 4 – 2 Rest 3 Minutes between attempts. Go up in weight as the reps go down. Score is the last set...

1.13.21

Timberwolf Fitness Roseville – CrossFit WODView Public WhiteboardStrict Press (3rm then -10% for 2×3)12min Build to a top set of 3 reps then lower the weight by 10% and do 2 more sets of 3 record top setMetcon (AMRAP – Reps)AMRAP 15 to get as...

1.12.21

Timberwolf Fitness Roseville – CrossFit WODView Public WhiteboardMetcon (Weight)EMOM x20 Min 1) 12 Toes to Bar or Leg Raise Min 2) 2 Power Clean and JerksClimb in weights on Power Clean and Jerks Record Top weightAccessory Work4 rounds and your own pace 8 Single...

1.11.21

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardHang Muscle Snatch + Snatch Strict Press (3 x 3+3)Primer light to mediumSnatch Pull + Hang Squat Snatch above knee (6x 2+2)70-75%press in Snatch (3×3 )Tempo 42XX

1.11.21

Timberwolf Fitness Roseville – CrossFit WODView Public WhiteboardBox Squats (5×2)use 80% of 1rm 3sec lowering to box/bench on ea repEvery 2:00 for 10:00Metcon (Time)For Time 100 Front Rack Reverse Lunges *Every min starting at 0:00 5 WallballsS 65/45 RX...