WOD – Wed, Mar 18

Timberwolf Fitness Roseville – WOD Split Jerk From rack building Metcon (Time) 4 RFT: 16 Box Jump Overs 24/20 12 T2B 8 HSPU Rx+: SHSPU Rx: HSPU Scale: Seated DB Press HR– Stay smooth on the box jump overs and avoid sprinting the first round. – Break T2B before grip...

Oly Class – Wed, Mar 18

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, Mar 17

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) Metcon: 15min EMOM: 1- 15/12 Cal Bike 2- 12 Pull Ups 3- 50′ Front Rack DB Lunge Rx+: C2B; 50’s/35’s Rx: PU; 40’s/25’s Scale: JPU; 30’s/20’s– Pace the bike so each minute is sustainable across all 5 rounds. –...

Oly Class – Mon, Mar 16

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, Mar 16

Timberwolf Fitness Roseville – WOD Metcon (AMRAP – Reps) Metcon: 12min AMRAP: 12/9 Cal Row 6 Squat Snatch 36 DUs Rx+: 165/115 Rx: 135/95 Scale: 95/65– Build through the snatch singles with crisp footwork and strong receiving positions. – In the metcon, aim to keep the...

Junk Yard WOD – Sun, Mar 15

Timberwolf Fitness Roseville – Junk Yard WOD Carrying the team – Featuring everyone counting on you (cheering encouraged) (Checkmark) The main workout today features a team EMOM where one athlete performs a sandbag complex, and the rest of the class holds a tall...

WOD – Sat, Mar 14

Timberwolf Fitness Roseville – WOD Metcon (Time) For time w/a partner: Buy in 100/80 cal (of choice) Into 4 rds 16 devils press 20 box overs 8 muscle ups Into 4 rds 16 DB hang clean and jerk 60 DU 20 T2B into Cash out 100/80 cal (can do a different machine) Rx: 50/35...

WOD – Fri, Mar 13

Timberwolf Fitness Roseville – WOD CrossFit Games Open 26.3 RX’d: (Ages 16-54) (Time) For Time: 2 Rounds of: 12 burpees over the bar 12 cleans, weight 1 12 burpees over the bar 12 thrusters, weight 1 2 rounds of: 12 burpees over the bar 12 cleans, weight 2 12 burpees...

WOD – Thu, Mar 12

Timberwolf Fitness Roseville – WOD Metcon (4 Rounds for reps) Metcon: 4 Rounds: 1 min Max Cal Bike 1 min Rest 1 min Max Shuttle Runs 1 min Rest 1 min max DB FR lunge+lunge+squat complex 1 min Rest Rx: 35s/25s Scale: 25s/15s 1 rep = lunge on left leg + lunge on right...

Power Hour – Thu, Mar 12

Timberwolf Fitness Roseville – Power Hour Lower- week 1 warm up: 2 rounds of the following Wall sit x 35 seconds Kick stand RDL- holding weight in opposite hand to the leg working x 8 Cossack squat x 5 each side Back Squat (Work up to: 1×1 at rpe 6 -10% for 1×2 -15%...