WOD – Fri, Jan 2

Timberwolf Fitness Roseville – WOD Deadlift (12:00 to build to a 5 rep max deadlift) Metcon (Calories) 4 Rounds 2:30 on/ 1:00 off 8 Single DB Burpee Box Step Over Max Cal Row in Remaining timeS 30/20 , 24/20″ RX 50/35,...

WOD – Thu, Jan 1

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) On a 36:00 Clock: From 0:00-12:00 50 Push Ups Then find a 5RM Back Squat From 12:00-24:00 50 Strict Pull Ups Then find a 3RM Back Squat From 24:00-36:00 50 Dips (any variation) Then find a 1RM Back Squat-You’re not...

WOD – Wed, Dec 31

Timberwolf Fitness Roseville – WOD Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click here6min Cap S 95/65 SEND IT!!! Metcon (Weight) Rest 5 min then 12min to find top set of complex Snatch Pull + Snatch + 2...

WOD – Tue, Dec 30

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 15 1 Power Clean 5 Handstand Pushups 10 Pullups 40 Double UndersS 135/95, Pushups, Ring Rows, Singles RX 185/125 RX+ 225/155, 2″ Deficit HSPU (45lb plates), Chest to Bar Power Clean + Push Press...

WOD – Mon, Dec 29

Timberwolf Fitness Roseville – WOD Metcon (Time) For Time 30/24 Cal Echo 30 Front Squats 30/24 Cal Echo 30 Shoulder to Overhead 30/24 Cal Echo 30 Thrusters15min Cap Scaled: Row Calories, 65/45 RX 95/65 Front Squat (Rest 8:00 then Every 2:00 for 10:00 5 Deadstop Front...

Junk Yard WOD – Sun, Dec 28

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 Rounds KB RDL x5 with 3 sec eccentric (1 kb work on stretching hamstrings KB Goblet Squat x 5 with 3 sec pause in bottom Banded lateral Walk x10 each way Deadlift (EMOM x10 2 Reps 70-75%) Back Squat...

WOD – Sat, Dec 27

Timberwolf Fitness Roseville – WOD With A Partner (Time) You Go, I go 8 rounds each 5 power cleans 12/10 calorie row 10 toes to bar 12/10 calorie row INTO (split reps as you wish) 100/70 calorie row 100 burpees over the rowerSolo: rest 1:1 for the first part, half the...

WOD – Fri, Dec 26

Timberwolf Fitness Roseville – WOD Metcon (Time) 5 Rounds 20 American KB Swings 20 Ab Mat situps 10 Strict Pullups 1:00 Rest16min Cap S 35/24, Banded Pullups RX 53/35 Metcon (Weight) EMOM x10 Single Arm DB Row with arm planted on Bench Alternate Arms each min (5...

WOD – Thu, Dec 25

Timberwolf Fitness Roseville – WOD Metcon (Checkmark) “Christmas Pump” 3 Rounds 400m run or 500m Row 20 DB Curl to press 35/20s (25/10s) Rest 2:00 400m Run or 500m Row 15 Bench Press 185/125 (135/95) Rest...

WOD – Wed, Dec 24

Timberwolf Fitness Roseville – WOD 12 Days of Christmas (Time) 1 Wall Walk or :10 Plank/HS Hold 2 Push Press 135/95 (95/65) 3 Hang power Cleans 135/95 (95/65) 4 Front Squats 135/95 (95/65) 5 Toes to Bar/Hanging Leg Raise 6 Lateral Bar Burpees 7 Pullups/Ring Rows 8...