Oly Class – Mon, Jan 12

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Float Snatch 5×2 @ 30% Power snatch + Snatch balance 5×2@ 72-76% by feel Snatch pull + floating high pull + float snatch 4×1 @ 70-80% by feel Clean pull (pause at knee) + dip clean + jerk 6×1 @ 65-75% by...

Junk Yard WOD – Sun, Jan 11

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 2 rounds Banded Leg Extensions x20 Banded Leg Curls x20 Walking Lunges x20 Metcon (Weight) In 12:00 Stiff Leg Deadlifts Build up to a heavy set of 1×6 1×5 1×4 Metcon (Checkmark) Every :90 for 15:00...

WOD – Sat, Jan 10

Timberwolf Fitness Roseville – WOD With a Partner (Time) 5 Rounds 12 alternating dumbbell hang snatch each partner scaled 35/20, RX 50/35 12 burpee box jump overs each partner Scaled 24/20″ step overs, RX 24/20″ 4 wall walks each partner Rest 1:00 5 Rounds 8 devils...

WOD – Fri, Jan 9

Timberwolf Fitness Roseville – WOD CrossFit Games Open 13.4 (AMRAP – Reps) Complete AMRAP in 7 minutes of: 3 Clean and Jerk #135/95 3 Toes-To-Bar 6 Clean and Jerk 6 Toes-To-Bar 9 Clean and Jerk 9 Toes-To-Bar 12 Clean and Jerk 12 Toes-To-Bar 15 Clean and Jerk 15...

WOD – Thu, Jan 8

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) AMRAP 3 10 Alternating DB Snatch 10 Pushups Rest 1:00 AMRAP 3 10 Cal Echo 30 Double Unders Rest 1:00 AMRAP 3 10 Alternating DB Snatch 10 Pushups Rest 1:00 AMRAP 3 10 Cal Echo 30 Double Unders Rest 1:00 AMRAP 3...

Oly Class – Wed, Jan 7

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Back squat jump (Checkmark) 3x(1+1+3) empty barbell Snatch (2 sets: 1 @ 65% 1 @ 70% 1 @ 80%) Dip clean + float clean + FS + jerk 5x @ 60-70% Clean and Jerk (6×1 @ 75-80%) Clean & Jerk Primer...