Oly Class – Wed, Apr 23

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardClean & Jerk Primer (Checkmark) Jerk dip jumps x10 then Dip clean + Push press + Jerk 3x(1+1+1) @ 40%Clean and Jerk (Waves 3 sets: 1 @ 80 1 @ 83 1 @ 85% )Snatch Primer (Checkmark) Muscle...

WOD – Wed, Apr 23

Timberwolf Fitness Roseville – WODMetcon (Weight)Every :90 for 12:00 1 Power Clean + 3 Push Press Build over setsMetcon (AMRAP – Rounds and Reps)AMRAP 10 Climb the Ladder 1-2-3-4-5… Thrusters Toes to BarS 65/45, Hanging leg Raise RX...

WOD – Tue, Apr 22

Timberwolf Fitness Roseville – WODMetcon (Time)15-25-35 Wallballs Burpee to Plate Pullups15min Cap S 14/10, Ring Rows RX 20/14 *Burpee then jump onto 45lb plateFront Squat (Rest 6:00 then Every 2:00 for 10:00 3 Reps @65-70% of 1rm *each rep 3sec pause)pick a...

Oly Class – Mon, Apr 21

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardSnatch Primer (Checkmark) Muscle snatch + Dip snatch + OHS 3x(1+1+1)Snatch (Snatch waves 3 sets: 1 @ 80% 1 @ 83% 1 @ 85% )Clean & Jerk Primer (Checkmark) Tall clean + Jerk balance...

WOD – Mon, Apr 21

Timberwolf Fitness Roseville – WODMetcon (Time)Every 4:00 for 16:00 25 KB Swings 25/20 Cal of ChoiceS 35/24 RX 53/35 *Score is total time taken to complete 4 sets, ideally you should have 1:00 rest or moreMetcon (Weight)Rest 6:00 then Rear Foot Elevated DB Split...

WOD – Fri, Apr 18

Timberwolf Fitness Roseville – WODLynne (AMRAP – Reps)5 Rounds for Max Reps of: Bodyweight Bench Press Pull-ups-This is an old school CF benchmark, and has been interpreted many ways over the years. Today we are going to put a 30 minute “goal...

WOD – Thu, Apr 17

Timberwolf Fitness Roseville – WODMetcon (AMRAP – Reps)On a 30:00 Running Clock 2:00 on/1:00 off 200m Run or 250m Row or 20/18 Cal Echo Max Barbell Bicep Curls 45/35 Max Reverse OH Plate Lunge 45/25 *alternate rounds between Bicep Curls & Lunges-Just...

Oly Class – Wed, Apr 16

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardClean and Jerk Primer (Checkmark)Muscle clean + Press in split 3x(2+3)Clean and Jerk (Work up to heavy single *If not feeling good do 3×1 @ 85%)Snatch Primer (Checkmark)Muscle snatch + Dip...

WOD – Wed, Apr 16

Timberwolf Fitness Roseville – WOD”I Can’t Feel My Legs” (Time)For Time 3-6-9-12-15-18 American KB Swings KB Goblet Squats Box Jump Overs15min Cap Scaled 35/14, 24/20″ Step over RX 53/35, 24/10″Sumo Deadlift (Rest 5 min then Every...