Power Hour – Thu, Feb 26

Timberwolf Fitness Roseville – Power Hour Squat/deadlifts Warm up: 2 rounds split squat isometric hold x 30 seconds each side Single leg db hip thrust x 8 each leg Hamstring bridge x 8 Back Squat (Weightlifting Variable Reps & Sets) Deadlift (Weightlifting...

WOD – Thu, Feb 26

Timberwolf Fitness Roseville – WOD Metcon (Time) 40-30-20-10 Cal Row 20-15-10-5 DB Step-Ups 20″ 50/35 (1 DB) –3min Rest– 10-20-30-40 Cal Row Ab Mat Sit-Ups (Ladies Cals: 35/25/15/8) Rx: 50/35 Scale: 30/20 Time Domain: 20-25min Stimulus: Aerobic Capacity; Trunk...

WOD – Wed, Feb 25

Timberwolf Fitness Roseville – WOD Strict Press (Strict Press 5×5 (@80–90% of 5RM we found last week, goal is to perform all 5 sets at this weight)) Metcon (Time) 20min Time-Cap: 30/24 Cal Bike 30 DB Front Squats 30/24 Cal Bike 20 Toes-to-Bar 30/24 Cal Bike 10 Wall...

Oly Class – Wed, Feb 25

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....

WOD – Tue, Feb 24

Timberwolf Fitness Roseville – WOD Strength (Checkmark) 15min Clock: 5 Sets: 5/5 DB Bulgarian Split Squats 5 Strict Pull-Ups :30 Weighted Plank Metcon (5 Rounds for time) Every 3min for 15min: 50 Double-Unders 15 Wall Balls 20/14 5 Bar Muscle-Ups Rx+: BMU Rx: 3BMU or...

Oly Class – Mon, Feb 23

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, Feb 23

Timberwolf Fitness Roseville – WOD Strength (Weight) OHS 5×5 (Start ~5RPE, build to a challenging set of 5 with emphasis on position over max loading) Ingrid (Time) 10 Rounds For Time: 3 Snatches (135/95 lb) 3 Burpees Over the BarTo learn more about Ingrid click here...

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...