WOD – Tue, Mar 3

Timberwolf Fitness Roseville – WOD Strength (Weight) 4 Sets: 5/5 Barbell Back Rack lunges (6-8 RPE) 10 Ring Rows (elevated feet if able) 5/5 plank kb drags (tall plank w/moderate kettlebell) Metcon (Time) Metcon: 4 RFT: 20/15 Cal Bike 2 Rounds of Cindy Rx+ = Strict...

Oly Class – Mon, Mar 2

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 2

Timberwolf Fitness Roseville – WOD High-Hang Snatch (High-Hang Snatch Start around 5 RPE, build slightly each set. Focus on speed to the bottom and catching in a solid bottom position)) Metcon (4 Rounds for reps) 4 Rounds 2min ON / 2min Off: 8 power snatches 4 OHS Max...

Junk Yard WOD – Sun, Mar 1

Timberwolf Fitness Roseville – Junk Yard WOD Wonderwall – Featuring bells, bags, and boxes. (Checkmark) Wonderwall – Featuring bells, bags, and boxes. Warm up + briefing: 10 min continuously practicing the various KB movements at low intensities Practice picking up...

WOD – Sat, Feb 28

Timberwolf Fitness Roseville – WOD Metcon (Time) 6 RFT w/a partner 50/40 cals (of choice) 4 BB complex (5 DL, 3 hang clean, 1 jerk) 12 synchro pull ups start with & E3MOM 10 synchro burpees Rx+ = 155/105, 12 C2B or 6 muscle ups Rx = 135/95 Scale= 95/65, jumping...

WOD – Fri, Feb 27

Timberwolf Fitness Roseville – WOD CrossFit Games Open 26.1 RX’d: (Ages 16-54) & Masters (55+) (Time) For Time: 20 Wall Ball Shots 18 Box Jump-Overs 30 Wall Ball Shots 18 Box Jump-Overs 40 Wall Ball Shots 18 Medicine-Ball Box Step-Overs 66 Wall Ball Shots 18...

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....