WOD – Tue, Feb 10

Timberwolf Fitness Roseville – WOD Metcon (Time) 20:00 Time Cap 3 Rounds: 15/12 Cal Bike 12 Toes-to-Bar 9 Alt DB Snatch 70/50 – then – 45/36 Cal Bike 36 Toes-to-Bar 27 Alt DB Snatch 70/50 Rx+: 70/50 Rx: 50/35 Scale: 12/9–36/27 Cals; HKR; 40/25 Time Domain: 15-20min...

Oly Class – Mon, Feb 9

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 9

Timberwolf Fitness Roseville – WOD 1RM Power Clean & Jerk (15min to Build to a 1RM Power Clean & Jerk) Metcon (AMRAP – Reps) 7 min AMRAP: 50 Double Unders 10 HSPU – Rest 3:00 – 7 min AMRAP: 5 Wall Walks 5 Power Cleans 185/125 Rx+: 185/125; Strict Rx: 155/105;...

Junk Yard WOD – Sun, Feb 8

Timberwolf Fitness Roseville – Junk Yard WOD “It’s a blast!”- Contrast-training (Checkmark) “It’s a blast!” – Contrast-training Intent: Pair heavy movements with explosive ones to prime yourself for more power. Intensity: Weights should feel heavy but smooth. No...

WOD – Sat, Feb 7

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) With a partner 5 rounds for time: 3 min max calories (of choice) 2 min max burpee box overs 1 min max dumbbell thrusters – 1 min rest between rounds Solo version 5 rounds: 2 min max calories machine 1 min max...

WOD – Fri, Feb 6

Timberwolf Fitness Roseville – WOD Deadlift (Weight) Deadlift Build to a Heavy 1 Rep (RPE 8–9) (Leave something in the tank — aim ~90% and stop before grinding) (we will look to try for a true 1RM next week) CrossFit Games Open 16.3 (AMRAP – Reps) AMRAP 7 minutes 10...

WOD – Thu, Feb 5

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Rounds and Reps) 20min AMRAP: 12/10 Cal Echo Bike 50’ HS Walk 12/10 Cal Echo Bike – 1:00 Rest – (each round) Rx+: HS Walk 50’ (challenge: unbroken or 2 sets) Rx: HS Walk 50’ (break as needed) Scale: 50’ Bear Crawl OR...

Oly Class – Wed, Feb 4

Timberwolf Fitness Roseville – Oly Class Olympic Lifting Each Oly class will have 2 options. Option 1 is for those who have completed the WOD Option 2 is for those who have not done the WOD or those who are feeling good. Tempo snatch + Snatch balance (Checkmark)...

WOD – Wed, Feb 4

Timberwolf Fitness Roseville – WOD Strength (Weight) 3 Sets: 1 Front Squat @ 90% (or RPE 9) … into … 3 Back Squats (Rest 2:00–3:00 between sets) Metcon (Time) For Time: 80-60-40-20 DUS 8-6-4-2 Front rack lunge complex 1 lunge complex = lunge on right side + lunge on...

WOD – Tue, Feb 3

Timberwolf Fitness Roseville – WOD Metcon (Time) (23:00 Time Cap) 5 Rounds: 5 Shuttle Runs (25′ Down & Back = 1 Shuttle) 10 Renegade Rows (5 each arm) … 3:00 Rest … 5 Rounds: 5 Shuttle Runs (25′ Down & Back = 1 Shuttle) 10 Wall Balls 20/14 Rx: Renegade Rows...