WOD – Tue, Dec 2

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) AMRAP 3 60 Double Unders Max Power Snatch 75/55 (45/35) Rest 2:00 AMRAP 3 80 Double Unders Max Power Snatch 95/65 (65/45) Rest 2:00 AMRAP 3 100 Double Unders Max Power Snatch 115/75 (75/55)S Singles RX *if you...

WOD – Mon, Dec 1

Timberwolf Fitness Roseville – WOD Metcon (Time) 4 Rounds 10 Handstand Pushups 10 Front Squats 10/8 Cal Echo Rest 1:0012min Cap Scaled Pushups, 115/75, Row Cals RX 155/105 RX+ Strict HSPU, 185/135 Front Squat (Rest 6:00 then 12:00 to build to...

Oly Class – Mon, Dec 1

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Back squat jump 5x(1+1+3) w/empty barbell Power snatch + Snatch balance 4×1+2 70-75% by feel Tall cleans 3 heights 3×3 30-40% by feel Clean speed pull + Hanging clean pull 4(1+1) @ 60% Clean + Float Clean...

Junk Yard WOD – Sun, Nov 30

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) 3 Rounds 1 ¼ Gobelt Squats x5 Banded lateral Walks x10 each way Metcon (Weight) Every 2:30 for 10:00 6 Pause BS ~60-70%pick a weight and stay there Metcon (Checkmark) 3 Rounds DB Goblet Cossack Squats x12...

WOD – Sat, Nov 29

Timberwolf Fitness Roseville – WOD With a Partner (Time) 20 Rounds (I go, you go) 12/10 calorie echo bike 10 ab mat sit-ups RX+ GHD 10 thrusters RX+ 135/95, RX 115/75, Scaled 75/55 42 minute capSolo: 10 rounds. Rest as long as it takes you to do 1 round each...

WOD – Fri, Nov 28

Timberwolf Fitness Roseville – WOD Metcon (Time) 5 Rounds 50 Double Unders 10 Double dumbbell Front Rack Reverse Lunge 10 Double dumbbell Push Press15min Cap S Singles, 30/20s RX 50/35s Bench Press (Rest 8:00 then Every :90 for 12:00 4 Heavy Reps) keep the same weight...

WOD – Thu, Nov 27

Timberwolf Fitness Roseville – WOD 12 Days of Thanksgiving (Time) 12 Days Of Thanksgiving 1 Muscle Up or three dips 2 handstand push ups or regular push ups 3 burpee pull-ups 4 pistols (2 each leg) 5 Pull Ups 6 box jumps 7 power snatch 8 thrusters 115/75 RX, 95/65...

Open Gym – Thu, Nov 27

Timberwolf Fitness Roseville – Open Gym 12 Days of Thanksgiving (Time) 12 Days Of Thanksgiving 1 Muscle Up or three dips 2 handstand push ups or regular push ups 3 burpee pull-ups 4 pistols (2 each leg) 5 Pull Ups 6 box jumps 7 power snatch 8 thrusters 115/75 RX,...

WOD – Wed, Nov 26

Timberwolf Fitness Roseville – WOD Metcon (Time) 5 Rounds 20 Ab Mat Situps 5 Sandbag to Shoulder Rest 1:0014min Cap Scaled 100/70 RX 150/100 Romanian Deadlift (RDL) (Rest 6:00 then Every 2:00 for 10:00 8 Reps) pick a heavy weight and stay there...

Oly Class – Wed, Nov 26

Timberwolf Fitness Roseville – Oly Class Muscle snatch + OHS + Back squat jump 5×1+1+3 bar only Snatch + Float snatch 8×1+1 start at 70% then build comfortably Clean and Jerk (Clean and jerk waves (70 75 80%) x4) Clean & Jerk Primer (Checkmark) Clean DL + Floating...