Oly Class – Mon, Nov 11

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardMetcon (Weight)Build to top set of Snatch Deadlift + Snatch + Snatch Deadlift + Snatch then -10% and perform 1 more complex *recommend strapsOverhead Squat (From rack build to heavy single)Metcon...

WOD – Mon, Nov 11

Timberwolf Fitness Roseville – WODView Public WhiteboardThree Wise Men Tribute (3 Rounds for reps)“Jeremy” Complete as many rounds and reps as possible in 4 minutes of: 5 Hang Squat Snatch (Elite = 185/125 lbs, RX = 135/95 lbs, Scaled = 95/65 lbs) 10 Burpees...

Junk Yard WOD – Sun, Nov 10

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 Rounds half kneeling single arm db Arnold press x8ea DB Cuban Press x8 Banded Face Pulls x16Metcon (Weight)BB or DB Z Press Every :90 for 9:00 8,8,6,6,4,4Metcon (No Measure)EMOM x12 Rotate 10 wide...

Junk Yard WOD – Sun, Nov 10

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 Rounds half kneeling single arm db Arnold press x8ea DB Cuban Press x8 Banded Face Pulls x16Metcon (Weight)BB or DB Z Press Every :90 for 9:00 8,8,6,6,4,4Metcon (No Measure)EMOM x12 Rotate 10 wide...

WOD – Sat, Nov 9

Timberwolf Fitness Roseville – WODWith a Partner (Time)Buy in: For Calories – 10 min max echo bike (switch as needed) Rest 2 minutes 8 Rounds for time: 30 wall balls RX+ 30/20, RX 20/14, scaled 14/10 20 dumbbell squat snatch RX+ 70/50, RX 50/35, scaled...

WOD – Sat, Nov 9

Timberwolf Fitness Roseville – WODWith a Partner (Time)Buy in: For Calories – 10 min max echo bike (switch as needed) Rest 2 minutes 8 Rounds for time: 30 wall balls RX+ 30/20, RX 20/14, scaled 14/10 20 dumbbell squat snatch RX+ 70/50, RX 50/35, scaled...

Oly Class – Wed, Nov 6

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardMetcon (No Measure)Clean Deadlift + Clean 5×2+1 70%Metcon (No Measure)Front Squat + Jerk 3x 2+1 80% of 1rm JerkPush Press (3×5 70%)

Oly Class – Mon, Nov 4

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardMetcon (No Measure)Snatch Deadlift + Snatch 5x 2+1 70%Overhead Squat (3×2 80%)Metcon (No Measure)Snatch Push Press 3×5 70%

Junk Yard WOD – Sun, Nov 3

Timberwolf Fitness Roseville – Junk Yard WODView Public WhiteboardMetcon (No Measure)3 Rounds 10 Russian KB Swings 5 Goblet Squat Jumps 10 Ring RowsMetcon (Distance)EMOM x20 1 12/9 Cal Echo 2 6 Deadlifts 60% 3 3 Back Squats 70% 4 1 Broad Jump for...

Junk Yard WOD – Sun, Nov 3

Timberwolf Fitness Roseville – Junk Yard WODView Public WhiteboardMetcon (No Measure)3 Rounds 10 Russian KB Swings 5 Goblet Squat Jumps 10 Ring RowsMetcon (Distance)EMOM x20 1 12/9 Cal Echo 2 6 Deadlifts 60% 3 3 Back Squats 70% 4 1 Broad Jump for...