WOD – Tue, Feb 17

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) 16min AMRAP: 20/16 Cal Row 3-6-9-12… Devils Press (continue adding 3 reps to the DP each round) Rx+: 50’s/35’s. RX: 40’s/25’s Scale: 30’s/20’s Time Domain: 5-7Rds Stimulus: Pressing Endurance; Aerobic Capacity...

Oly Class – Mon, Feb 16

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

WOD – Mon, Feb 16

Timberwolf Fitness Roseville – WOD Strength (Weight) 15min Clock: 5 Sets: 8 RDL (6–7 RPE; try to use the same working set across all sets) 4 Strict Pull-Ups (make these weighted if you are able) Metcon (5 Rounds for time) Every 3min for 15min: 8 PU 16/13 Cal Bike 8 PU...

Junk Yard WOD – Sun, Feb 15

Timberwolf Fitness Roseville – Junk Yard WOD Lumberyard – Featuring the log bar and other tree-felling inspired movements (Checkmark) Lumberyard – Featuring the log bar and other tree-felling inspired movements Intent: Gain familiarity with the log bar. Get some back...

WOD – Sat, Feb 14

Timberwolf Fitness Roseville – WOD Metcon (Time) Teams of 2: 45min Time Cap: For time: 100/75 Cal Machine 100 T2B 100 Power Cleans 75/60 Cal Machine 75 T2B 75 Squat Cleans 50/40 Cal Machine 50 T2B 50 Clusters Rx: 135/95 Scale: 95/65 Solo version: Divide the reps in...

WOD – Fri, Feb 13

Timberwolf Fitness Roseville – WOD 1RM Deadlift (Build to a 1RM Deadlift) CrossFit Games Open 13.2 (AMRAP – Rounds and Reps) 10 Min AMRAP 5 Shoulder to Overhead 115# / 75# 10 Deadlifts 115# / 75# 15 Box Jumps 24″ / 20″ Time Domain: 6-8rds Stimulus: Heavy hinge + short...

WOD – Thu, Feb 12

Timberwolf Fitness Roseville – WOD Metcon (Time) 25min Time-Cap: For Time: 30/24 Cal Row 15 Burpees Burpee Over Rower 30/24 Cal Row 15 Burpees to Target 30/24 Cal Row 15 Burpee Pull-Ups 30/24 Cal Row 15 Burpee Bar MU 30/24 Cal Row Rx+: As Written Rx: Burpee C2B...

Power Hour – Thu, Feb 12

Timberwolf Fitness Roseville – Power Hour Warm up- 2 rounds 2 rounds of the following: wall sit x 40 second holds Dumbbell reverse lunge x 5 on each leg Dumbbell RDL x 10 reps Back Squat (Weightlifting Variable Reps & Sets) Deadlift (Weightlifting Variable Reps...

Oly Class – Wed, Feb 11

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

WOD – Wed, Feb 11

Timberwolf Fitness Roseville – WOD Strength (Weight) 3 Sets: 1 Front Squat into 3 Back Squats Set 1: 75% of FS Set 2: 85% of FS Set 3: 90+% of FS (goal is heavier than last week) Metcon (Time) For Time (12min Time Cap) 50 Front Squats Start with & Every Minute: 10...