WOD – Tue, Mar 18

Timberwolf Fitness Roseville – WODMetcon (AMRAP – Rounds and Reps)AMRAP 15 25 Box Jump Overs 20 Toes to Bar 15 Power CleansS 24/20″ step over, hanging leg raise, 95/65 RX 24/20″, 135/95Metcon (Weight)Rest 5:00 then 10:00 to build to a top...

Oly Class – Mon, Mar 17

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardSnatch Primer (Checkmark)Muscle snatch + Floating snatch + OH squat 3x (1+2+1) @ 40%SnatchSnatch waves 2 sets: 1 @ 75% 1 @ 78% 1 @ 81%Clean Primer (Checkmark)Power clean + Dip clean +...

WOD – Mon, Mar 17

Timberwolf Fitness Roseville – WODMetcon (Time)For Time 2-4-6-8-10-12 Lateral “Pogo” Burpees Front Squats10min Cap S 95/65 RX 155/105 -The Pogo Burpee is a hop over and back, Burpee-ing on the same side of the bar each rep. On the Front Squats, it...

Junk Yard WOD – Sun, Mar 16

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 rounds Banded Leg Extensions x15 Banded Leg Curls x15 Broad Jump x5Metcon (No Measure)Every 2:00 for 10:00 12 DB or BB Walking lunges (6each side)warm up to working weight and stay there for all 5...

WOD – Sat, Mar 15

Timberwolf Fitness Roseville – WODWith a Partner (Time)5 Rounds: 14 chest to bars RX, 14 pull-ups scaled 10 shoulder to overhead RX 165/115, scaled 115/75 Rest 3:00 3 Rounds: 45/38 cal echo bike 50 wall balls RX 20/14, scaled 14/10 18 front squats (same bar...

WOD – Thu, Mar 13

Timberwolf Fitness Roseville – WODMax Height Box Jump (Distance)Max Height Box JumpIf you do not want to do a max height box jump – challenge yourself to jump to a box height 8 times (every :30 for 4:00) you normally would not use in a metcon. Secondary...

Oly Class – Wed, Mar 12

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardJerk Primer (Checkmark)Push jerk (behind neck and in a split) 4×3 @ 50%Clean and JerkEMOM for 10 min 1 C&J @ 72-75%Snatch Primer (Checkmark)Snatch pull + Dip snatch 3X(2+2) @...

WOD – Wed, Mar 12

Timberwolf Fitness Roseville – WODFront Squat (Every 2:00 for 10:00 2 Reps 80%)Metcon (Time)9-12-15 Deadlifts 185/135 (135/95) Toes To Bar into 15-12-9 Sumo Deadlift High Pull 95/65 (65/45) Pullups10min Cap S Hanging Leg Raise, Ring Rows...

WOD – Tue, Mar 11

Timberwolf Fitness Roseville – WODMetcon (AMRAP – Rounds and Reps)AMRAP 20 10 Double Unders 1 Wall Walk 1 Power Clean 30/3/3, 60/6/6, 90/9/9, 150/15/15, 210/21/21S Singles, HS or Plank Hold, 135/95 RX 185/135 1 WW= :10 HoldMetcon (Time)In 6:00 Accumulate...

Oly Class – Mon, Mar 10

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardSnatch Primer (Checkmark)Muscle snatch + Floating snatch + OH squat 3x (1+2+1) @ 40%SnatchEMOM for 10 min 1 snatch @ 72-75%Clean Primer (Checkmark)Power clean + Dip clean + Floating clean...