Junk Yard WOD – Sun, Feb 22

Timberwolf Fitness Roseville – Junk Yard WOD Metcon (Checkmark) The Sandlot – Featuring sandbags, and no sandbagging Intent: Move explosively and manhandle the bag. Take your time and do NOT turn this into conditioning. Warm up: Circuit x2 Run or Bike 30s Goblet kang...

WOD – Sat, Feb 21

Timberwolf Fitness Roseville – WOD Metcon (Time) 45min Time Cap: Teams of 2: 2000m Row 100 Ping Pong Wall Balls 20/14 75 Box Jump Overs 24/20 1000m Row 50 Front Rack Lunges 25 Synchro Bar Over Burpees (these can be lateral) Rx+: 135/95 Rx: 115/75 Scale: 95/65; Step...

WOD – Fri, Feb 20

Timberwolf Fitness Roseville – WOD Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps) Complete as many rounds as possible in 20 minutes of: 4 dumbbell thrusters 6 toes-to-bars 24 double-unders 50-lb/35-lb dumbbells Time Domain: 12-18rds Stimulus: Open Test; Engine...

Power Hour – Thu, Feb 19

Timberwolf Fitness Roseville – Power Hour Bench day Warm up: 2 rounds of the following: Cuban press x 6 Tempo push up x 4 (3:1:0) tempo Shoulder taps x 6 each side (do elevated if needed) Bench Press (Weightlifting Variable Reps & Sets) Strict Press (1×7 at rpe...

WOD – Thu, Feb 19

Timberwolf Fitness Roseville – WOD Metcon/Strength (5 Rounds for time) 5 Rounds: 10 Bench Press (use a moderate weight 7RPE across all sets) 10/10 Lateral DB Step-Ups (hold 1DB in the goblet position) 20/15 Cal Machine Sprint (try to use a different machine for each...

WOD – Wed, Feb 18

Timberwolf Fitness Roseville – WOD 1RM Front Squat (Build to a 1 Rep Max Front Squat) Metcon (Time) 15min Cap: 3RFT: 10 Power Snatch 10 BF Burpees -rest 2min- 3RFT: 10 OHS 10 BF Burpees Rx: 95/65 Scale: 65/45 Time Domain: 10-15min Stimulus: Sprinty + Barbell Cycling...