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...

Oly Class – Mon, Feb 2

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. Muscle snatch + OHS + Float Snatch Option 1:...

WOD – Mon, Feb 2

Timberwolf Fitness Roseville – WOD Strength (Weight) 10:00 EMOM 1 Power Clean & Jerk (Building — goal is RPE 9 / 90%+; NOT a true max) Metcon (4 Rounds for calories) 4 Rounds: 2:30 Window: 15 Pull Ups 1 Round DB “DT” (12 DL, 9 Hang Cleans, 6 Push Jerks) Max Cal...

Junk Yard WOD – Sun, Feb 1

Timberwolf Fitness Roseville – Junk Yard WOD Primer (Checkmark) 2 rounds: 5 pushups w/ 3 second eccentric 10 banded face pulls 10 slow reverse lunges (3 sec eccentric/5 each leg) Metcon (4 Rounds for weight) 4 sets: 6e alternating DB bench press 8-10 ring rows or...

WOD – Sat, Jan 31

Timberwolf Fitness Roseville – WOD Metcon (Time) You go, I go for 18 total rounds (9 rds each) 20/15 cals (pick any machine) 20 DU 10 wall balls Solo version: 9 rds of above workout w/2 min rest between rounds Cap: 40 minRx+ = 30/20 Rx = 20/14 Scale = 14/10,...