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...

WOD – Wed, Jan 7

Timberwolf Fitness Roseville – WOD Bench Press (10:00 to build to heavy single) USE A SPOTTER Metcon (Time) For Time 5 Deadlifts 10 Box Jump Overs 20 Goblet Reverse Lunges 10 Deadlifts 15 Box Jump Overs 30 Goblet Reverse Lunges 15 Deadlifts 20 Box Jump Overs 40 Gobelt...

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...

WOD – Tue, Jan 6

Timberwolf Fitness Roseville – WOD Metcon (Time) Every 4:00 for 16:00 25/20 Cal Echo 60 Double Unders 10 Front SquatsS Row Cals, Singles, 95/65 RX 155/105 RX+ 185/125 Score is total time to complete 4 rounds Front Squat (Rest 6:00 then 10:00 to build to...

WOD – Mon, Jan 5

Timberwolf Fitness Roseville – WOD Metcon (Time) For Time 500/400m Row 16 Burpee Chest to Bar Pullups 500/400m Row 12 Burpee Chest to Bar Pullups 500/400m Row 8 Burpee Chest to Bar Pullups 500/400m Row 4 Burpee Chest to Bar Pullups15min Cap S Burpee Pullup RX as...

Oly Class – Mon, Jan 5

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Float Snatch 3×2 @ 30-40% Power snatch + Snatch balance 5×1 @ 70-75% by feel Snatch pull + floating high pull + float snatch 3×1 @ 70-80% by feel Clean pull (pause at knee) + dip clean + jerk 3×1 @ 60-70%...

Junk Yard WOD – Sun, Jan 4

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 Rounds 3-5 Eccentric chin ups – jump up control down 6-8 pushups with alternating shoulder taps 10 Banded Shoulder dislocates Strict Press (Every :90 for 12:00 3 reps building for 5 sets (7:30time) then...

WOD – Sat, Jan 3

Timberwolf Fitness Roseville – WOD With a Partner (Time) 3 Rounds: 15 synchro burpees 15 toes to bar for partner 1 while 50 double unders partner 2 (then switch movements – doing them at the same time) 20 dumbbell front rack lunge partner 1 while 12 front squats from...