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...

Oly Class – Wed, Feb 18

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 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...

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...