Junk Yard WOD – Sun, Sep 7

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 Rounds Complex 10 Russian KB Swings 10 KB Goblet Squats 10 KB Goblet Walking Lunges Rest 1-2min Metcon (Checkmark) AMRAP 6 Climb the Ladder 1 Tire Flip 2 Pushups hands on tire 2 Tire Flips 4 Pushups...

WOD – Sat, Sep 6

Timberwolf Fitness Roseville – WOD With a Partner (Time) 20-30-40-30-20 chest to bar 20-30-40-30-20 Front Squat 50-100-150-100-50 double unders 20-30-40-30-20 burpee dumbbell deadlift 20-30-40-30-20 echo bike calsRX: chest to bar, 135/95 front squat, double unders,...

WOD – Fri, Sep 5

Timberwolf Fitness Roseville – WOD Metcon (Weight) 8 Rounds 200m Run 10 Toes to Bar 1 Clean & Jerk*25min Cap S Hanging Leg Raise RX as written *Score is top clean and jerk so come up with a game plan. You can switch shoes if you really need to but try and hit a...

WOD – Thu, Sep 4

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) AMRAP 30 For Total Reps 1:00 Cals of Choice 1:00 Rest 1:00 Wall Balls 1:00 Rest 1:00 DB Box Step Overs 1:00 RestS 14/10, 30/20s 20″ RX 20/14, 50/35s 20″ Accessory: (Checkmark) 4 sets: 20 weighted Russian Twists...

WOD – Wed, Sep 3

Timberwolf Fitness Roseville – WOD Metcon (Time) 15-12-9-6-3 Handstand Push Ups Lateral Bar Burpees Deadlift15min Cap S Pushups, 185/125 RX 255/175 RX+ Strict HSPU, 275/185 Back Squat (Rest 6:00 then Every :90 for 9:00 2 Reps...

Oly Class – Wed, Sep 3

Timberwolf Fitness Roseville – Oly Class View Public Whiteboard Snatch + snatch balance x3 @ 60% Snatch (5×2 @ 84%) Clean Pull + Float Clean 5x @ 80% Jerk from rack 5×1 @ 75-85%

WOD – Tue, Sep 2

Timberwolf Fitness Roseville – WOD Hang Power Snatch (Every 2:00 for 10:00 5,4,3,2,1 Build across sets) Metcon (Time) For Time 80 ab mat sit-ups 80 Hang DB Snatch 100/80 Cal Row16min Cap Scaled, 30/20 lb dumbbell RX 50/35 lb...

WOD – Mon, Sep 1

Timberwolf Fitness Roseville – WOD Danny (AMRAP – Rounds and Reps) AMRAP in 20 minutes 30 Box Jumps (24/20 in) 20 Push Presses (115/75 lb) 30 Pull-UpsIn honor of Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty.To learn more...

WOD – Sat, Aug 30

Timberwolf Fitness Roseville – WOD With a Partner (AMRAP – Reps) 0 – 10 min 30 alternating kettlebell hang snatch RX 53/35, Scaled 35/24 lbs 200 double unders 30 burpee box jump overs remaining time: max distance row 10-12 rest 12 – 22 min 650/600 meter row 30...

WOD – Fri, Aug 29

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) AMRAP 12 30 DB Snatches 30/24 Cal Echo BikeS 30/20, Row Cals RX 50/35 RX+ 70/50 Bench Press (Rest 5:00 then in 15:00 Window Build to 5rm with 3sec eccentric then -40% and perform 50 reps in as few of...