Week of Workouts 091525

Come and try a week of free workouts at Black Wolf CrossFit, a CrossFit gym in Independence Heights. These workouts are led start to finish by our expert team of coaches. We will never ask you to do anything you do not feel comfortable doing. There is no value in that. We want you feeling good about how you are moving and seeing the progress you are making.

Whether you want to lose weight, get stronger, feel better in your body, learn how to eat healthier, or just be surrounded by good people who want to see you succeed, Black Wolf is a great place for you to stop by. We offer strength training and cardio workouts through our group classes and through personal training. And we teach nutrition to everyone but do offer individual nutrition coaching for weight loss if you are interested.

The FREE Week gives you seven consecutive days to try out as many classes as you are able with no obligation to join. Come in and try as many classes as you are able. You’ll meet our team and see if this place is a good fit. We would love to have you in here.

If you ever have any questions, my name is Ben and I am the owner. Please don’t hesitate to send your thoughts my way!

YOUR WEEK OF WORKOUTS

Monday

WU: 

3x 

10 V-Ups 

10 Wall Balls 

2 Inch Worms 

And then, 

20 Unbroken Wall Balls 

The Fun: For Time 

5x 1 Hang Pull + 3 Front Squats (15 Front Squats at 135#/85#)

12 OH Plate Flutters 

6 Russian Twists 

— Alleyway Walk — 

4x 1 Hang Pull + 3 Front Squats (12 Front Squats)

24 OH Plate Flutters 

12 Russian Twists 

— Alleyway Walk — 

3x 1 Hang Pull + 3 Front Squats (9 Front Squats)

36 OH Plate Flutters

18 Russian Twists 

— Alleyway Walk — 

2x 1 Hang Pull + 3 Front Squats (6 Front Squats)

48 OH Plate Flutters

24 Russian Twists 

— Alleyway Walk — 

1x 1 Hang Pull + 3 Front Squats (3 Front Squats) 

60 Hollow Flutters 

30 Russian Twists 

Tuesday

WU: 

Gate Run 

6/4 Chin Ups 

12 Alternating DB Snatch

6 – 9 – 12

Stepback Lunges Per Leg 

6 Box Jumps 

The Fun: 24:00 AMRAP 

8 Deadlifts (225#/1155#)

6 Toes to Bar 

4 Burpee Box Jump Overs (24”/20”)

E4M: OH Plate Carry & Gun Walk 

Wednesday

WU: 2x

12/8 Cal Bike 

12 DB Curl & Press 

12 Alt Crossbody Toe Touch  

12/8 Cal Row

1 Wall Climb 

12 Knee Push Ups 

12 Jumping Pull Ups 

The Fun: For Time 

21/14 – 18/12 – 15/9 – 12/7 – 9/6 – 6/4

Alternate Cal Bike/Cal Row                          

Alternate 18 Gorilla Rows(53#/35#)/18 DB Incline Bench Press  (35#/25#)

9 Handstand Push Ups (3 Set Max) 

Rest 2:00 

Thursday

The Fun: For Time 

800m Run 

— Rest 2:00 — 

80 Double Unders

40 Sit Ups 

— Rest 1:00 — 

600m Run 

— Rest 2:00 —

60 Double Unders

30 Sit Ups 

— Rest 1:00 —

400m Run 

— Rest 2:00 —

40 Double Unders 

20 Sit Ups 

Friday

The Fun: “Helen” 

3 RFT 

400m Run

21 OH Kb Swings (53#/35#)

12 Pull Ups 

Strength: E2:30 x4

7 Push Press 

Saturday

Classes meet at 8am & 9am w/ Ben 

The Fun: For Time 

15 Unbroken Power Clean (95#/65#)

18 Alternating Pistols

Suitcase Carry Down & Back (70#/53# Switch as Needed)

12 Unbroken Power Cleans (115#/75#)

18 Alternating Pistols 

Suitcase Carry Down & Back (70#/53# Switch as Needed)

9 Unbroken Power Cleans (135#/85#)

18 Alternating Pistols  

Suitcase Carry Down & Back (70#/53# Switch as Needed)

6 Unbroken Power Cleans (155#/95#)

18 Alternating Pistols  

Suitcase Carry Down & Back (70#/53# Switch as Needed)

3 Unbroken Power Cleans (185#/105#)

18 Alternating Pistols 

Suitcase Carry Down & Back