This Week's Workouts (030419-031019)

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Miranda has arrived from the great, frozen north. Her and her boyfriend Robert made the drive Wednesday and Thursday and they hopped straight in by joining this amazing community for Friday night lights. Get in the gym this week to meet these two amazing people. I am incredibly excited for what Miranda will bring to this incredibly community and I cannot wait to have her working with y’all in and out of the classes!

Start your FREE Week of Classes today! There is no obligation to join and no billing info required. Fill out the free account and sign the e-waiver. Then you are ready to hop in. We want you to really make sure this is the place you want to be. So in 7 days you should be able to try out the classes you are most likely to attend, meet quite a few of our amazing athletes, and be coaches by each of our coaches at least once. And since we do not do contracts, we earn your business every month! Check us out this week!

Check out our podcast, Black Wolf Untitled.

Every Friday morning Joel and I sit down for another episode of C&T, discussing the weeks events, a specific topic or two, and where we’ve found our favorite coffee in recent memory. This week we talk about Ben’s seemingly controversial blog post on cheating, as well as how the Open has gone so far for the 60+ athletes who have signed up at Black Wolf!

And be sure to follow us on Instagram, YouTube, and Facebook for all of the updates and sharing of our badass athletes’ achievements!

And did you know we also have a HIIT based boot camp program? Check out Black Wolf Fitness on Instagram as well. The FREE Week of Classes covers this program so when you try us out you are able to jump into anything you see on the schedule!

The Script: Monday 030419

The Warm Up: 

300m Row

And Then, 2x 

10 Air Squats

5 Low Box Jumps

5 Kipping Swings

And Then, 

.4 Mile Bike 

And Then, 2x

10 Kb Swings (35#/26#)

10 Sit Ups

10 Wall Balls

The Conditioning: 

1000m Row

75 Wall Balls (20#/14#)

50 OH Kb Swings (53#/35#)

25 Pull Ups

50 Box Jumps (24”/20”)(Step Down)

75 Med Ball Sit Ups

1 Mile Bike 


The Script: Tuesday 030519

The Interval Work: Every :90 for 10:30

5 Unbroken Deadlifts (225#/155#)

10 Bar Burpees 


The Finisher: 8 Alternating Rounds of Tabata

Jumping Lunges

Hollow Hold

-Score is total number of Jumping Lunges 


The Script: Wednesday 030619

The Strength: Strict Press 2 RM

The Conditioning: 2 RFT 

9-6-3 Handstand Push Ups (SUB: 18-12-6 DB Push Press)

27 Double Unders 

Then, RW Run 


The Script: Thursday 030719

The Conditioning: 25:00 Steady Eddie Work

Walking Lunge Down

OH Plate Carry Back

Suit Case Carry Down

Bear Crawl Back

Gun Walk Plate Carry Down

Front Rack Kb Carry Back

400m Run


The Script: Friday 030819

The Conditioning: TBD 

CrossFit Open Workout 19.3 will be released Thursday evening at 7:00pm at Games.CrossFit.com