WOD – Sat, Mar 14

Timberwolf Fitness Roseville – WOD Metcon (Time) For time w/a partner: Buy in 100/80 cal (of choice) Into 4 rds 16 devils press 20 box overs 8 muscle ups Into 4 rds 16 DB hang clean and jerk 60 DU 20 T2B into Cash out 100/80 cal (can do a different machine) Rx: 50/35...

WOD – Fri, Mar 13

Timberwolf Fitness Roseville – WOD CrossFit Games Open 26.3 RX’d: (Ages 16-54) (Time) For Time: 2 Rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees...

WOD – Thu, Mar 12

Timberwolf Fitness Roseville – WOD Metcon (4 Rounds for reps) Metcon: 4 Rounds: 1 min Max Cal Bike 1 min Rest 1 min Max Shuttle Runs 1 min Rest 1 min max DB FR lunge+lunge+squat complex 1 min Rest Rx: 35s/25s Scale: 25s/15s 1 rep = lunge on left leg + lunge on right...

Power Hour – Thu, Mar 12

Timberwolf Fitness Roseville – Power Hour Lower- week 1 warm up: 2 rounds of the following Wall sit x 35 seconds Kick stand RDL- holding weight in opposite hand to the leg working x 8 Cossack squat x 5 each side Back Squat (Work up to: 1×1 at rpe 6 -10% for 1×2 -15%...

WOD – Wed, Mar 11

Timberwolf Fitness Roseville – WOD Push Jerk (Push Jerk 7×2 (from rack) Start around 5 RPE and build) Metcon (Time) Workout: For Time: 30-20-10 Single Arm DB Shoulder to Overhead 60-40-20 (45-30-15 ladies) Row Calories Rx+: 70/50 Rx: 50/35 Scale: 40/25 18 min time...

Oly Class – Wed, Mar 11

Timberwolf Fitness Roseville – Oly Class Oly class (Checkmark) Each exercise has 2 options. Pick option 1 (a) if you did the WOD or otherwise feel more tired than usual. Pick option 2 (b) if you are fresh and have not done a lot of heavy lifting in the last 2 days....

Oly Class – Mon, Mar 9

Timberwolf Fitness Roseville – Oly Class Oly class Each exercise has 2 options. Pick option 1 (a) if you did the WOD or otherwise feel more tired than usual. Pick option 2 (b) if you are fresh and have not done a lot of heavy lifting in the last 2 days. Some exercises...

WOD – Mon, Mar 9

Timberwolf Fitness Roseville – WOD Hang Snatch (Strength: 7×2 Hang Squat Snatch (from above knee) Start ~5 RPE and build) Metcon (Time) Metcon: 5 Rounds 15 Wall Balls 12 Toes to Bar 9 Front Squats 6 Bar Facing Burpees – 1 min rest between rounds Rx+: 165/115 Rx:...

Junk Yard WOD – Sun, Mar 8

Timberwolf Fitness Roseville – Junk Yard WOD Beast of burden – Featuring hauling that heavy yoke around (Checkmark) Warm up Walking lunges, walking quad stretch, walking SL RDL, tall plank walks x10 each Walkthrough and light practice of stations 2 and 3 exercises...

WOD – Sat, Mar 7

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) With a partner 35 min AMRAP for max cals (choice) Start w/ & every 5 min: 16 burpees 30 dubs (both partners complete 30 @ same time) 16 box step overs (50/35) 3 synchro wall walks (Goal is to have at least 2...