Junk Yard WOD – Sun, May 4

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 rounds 10 Goblet Squats with heels off the ground 10 seated hip flexor raises each side () ()Metcon (Weight)EMOM x10 Alternate 5 Box Squats 10 Heavy Russian Swingsbuild or stay the same up to...

WOD – Sat, May 3

Timberwolf Fitness Roseville – WODWith a Partner (Time)Complete the number of reps for each movement below with your partner. 150 bar facing burpees 75 deadlifts RX+ 300/205, RX 225/155, Scaled 155/105 300 double / single unders 150/120 calorie echo bike 90...

WOD – Fri, May 2

Timberwolf Fitness Roseville – WODMetcon (Time)For Time 21-15-9 Box Jump Overs (step down) Hang Squat Clean Thrusters Calorie Row15min Cap S 24/20″ step over, 65/45 RX 30/24″, 95/65Metcon (Weight)Rest 5min then in 12min build to top set of Clean +...

WOD – Thu, May 1

Timberwolf Fitness Roseville – WODMetcon (AMRAP – Rounds and Reps)AMRAP 30 200m Run 16 Half Kneeling “Bottoms Up” S-KB Press (8/side) 1:00 Rest 200m Run 24 Goblet Split Squats (12/side) 1:00 RestS 26/16 lbs (12/8kg) RX 35/26 lbs (16/12kg) for...

Oly Class – Wed, Apr 30

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardClean & Jerk Primer (Checkmark) Tall clean + Dip clean + Jerk x3 40%Clean and Jerk (Work up to 90% for 1, then 80% 83% 86% for singles )Snatch Primer (Checkmark) Muscle snatch...

WOD – Wed, Apr 30

Timberwolf Fitness Roseville – WODFront Squat (No rest between metcon lift/ once clock hits 18min you have 12min to build to heavy single)Metcon (Time)Every 3:00 for 18:00 12 Toes to Bar 10 Dumbbell Front Squat 8 Strict Pull UpsScaled: Hanging Leg Raise, 30/20s,...

WOD – Tue, Apr 29

Timberwolf Fitness Roseville – WODMetcon (Time)30 Rounds 5 Wallballs 3 Hand Release Pushups 1 Power Clean30min Cap S 14/10, Pushups on knees, 135/95 RX 20/14, 225/155 RX+ 20/14, HSPU, 225/155Max Plank For Time (Time)rest 5 min after the workout Scaled:...

Oly Class – Mon, Apr 28

Timberwolf Fitness Roseville – Oly ClassView Public WhiteboardSnatch Primer (Checkmark) Muscle snatch + Dip snatch + OHS x3Snatch (Work up to 90% for 1 then 3×2 @ 83%)Clean & Jerk Primer (Checkmark) Tall clean + Jerk balance 2+1 x3 light weight...

WOD – Mon, Apr 28

Timberwolf Fitness Roseville – WODMetcon (Time)3 Rounds 24/18 Cal Echo 72 Double Unders/Singles 8 Hang dumbbell squat snatch Rest 1:3015min Cap Scaled Row Cals, 35/20lb dumbbell RX 50/35 dumbbell RX+ 70/50lb dumbbell *hang squat dumbbell snatch are very...

Junk Yard WOD – Sun, Apr 27

Timberwolf Fitness Roseville – Junk Yard WODMetcon (No Measure)3 rounds 10 DB Z Press 10 DB Floor Press 10 Single Arm Banded Lat Pull Downs each sideMetcon (No Measure)Every 2:00 for 10:00 10 DB Hammer Curls 10 DB Arnold Press – same weight 1 set max...